How much sleep do you need to keep productive?

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Some people can exist on just a few winks each night. But most of us are not one of those people. If we routinely miss a good night's sleep, we can definitely feel it.

The amount of sleep you need varies by age. Newborns need the most sleep (14 to 17 hours a day) while adults aged 65+ need less sleep (7 to 8 hours). For adults aged 26-64 years, you should be sleeping 7 to 9 hours a night. Of course, there are some individual differences with a small percentage of individuals needing more or less sleep than is recommended.

Sleep needs for all age groups are as follows:

• Newborns (0-3 months): 14 to 17 hours
• Infants (4-11 months): 12 to 15 hours
• Toddlers (1-2 years): 11 to 14 hours
• Preschoolers (3-5 years): 10 to 13 hours
• School-age children (6-13 years): 9 to 11 hours
• Teenagers (14-17 years): 8 to 10 hours
• Younger adults (18-25 years): 7 to 9 hours
• Adults (26-64 years): 7 to 9 hours
• Older adults (65+ years): 7 to 8 hours

These recommendations are provided by the National Sleep Foundation based on a rigorous, systematic review of the scientific literature linking sleep duration to health, performance, and safety.

If we stay up too late one night, should we try to "make up" the lost sleep the next day? Or just try to resume my normal routine?

If you do not meet your sleep need, you can accumulate a sleep debt, which you cannot reverse. "Make-up" sleep does not have the same benefits as meeting your sleep need on a regular basis. First, try to prioritize sleep to obtain the maximum benefits. Second, employ strategic napping when necessary to minimize effects of missed sleep. If possible, maintaining consistent bed and wake times will help your body clock to stay on schedule. Otherwise, deviations from bedtime or “sleeping in" can create disruptions in your normal sleep routine.