💤 Week 2: How Much Sleep Do We Really Need?
Series: Sleep, Unlocked
Previous Episode: Week 1: Why Sleep Matters More Than We Think
We’ve all heard it: “You need eight hours of sleep.”
But like most one-size-fits-all advice, it’s more of a friendly guideline than a biological rule.
In truth, your ideal sleep duration depends on your age, lifestyle, and even culture — because not everyone sleeps the same way, and that’s perfectly okay.
🕒 The Age-Based Sleep Map
According to the National Sleep Foundation:
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Newborns (0–3 months): 14–17 hours a day
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Infants (4–11 months): 12–15 hours
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Toddlers (1–2 years): 11–14 hours
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Preschoolers (3–5 years): 10–13 hours
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School-age children (6–13 years): 9–11 hours
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Teenagers (14–17 years): 8–10 hours
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Adults (18–64 years): 7–9 hours
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Older adults (65+): 7–8 hours
As we age, our need for deep, restorative sleep decreases slightly — but our need for quality sleep remains constant. You may not sleep as long, but your body still craves that healing cycle.
🧩 The 7–9 Hour Myth
The “8-hour rule” became popular in the 20th century, partly due to the industrial workday — 8 hours work, 8 hours rest, 8 hours leisure — not because our brains are biologically wired that way.
Some people naturally function best on 6.5 hours. Others need 9 to feel human.
Blame your chronotype (your body’s internal clock). Night owls and early birds don’t just have different schedules — they have different sleep architectures.
So if you’re not at your best after 7 hours, you’re not lazy. You’re just you.
🌏 Cultural Sleep Differences
In Japan, naps are normalized — even in workplaces.
In Spain, siestas still exist, splitting the day into two restful halves.
And in some African and South American communities, biphasic sleep (sleeping twice a day) is more natural than one long block.
So the question isn’t how long you sleep.
It’s how rested you feel when you wake up.
☁️ Find Your Sleep Sweet Spot
Forget the myth. Forget the averages.
Track your energy, not your hours.
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Do you wake up refreshed without an alarm?
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Do you stay alert through the day without caffeine dependency?
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Do you fall asleep within 15–20 minutes?
If yes — you’ve found your sleep sweet spot.
It’s not about perfection; it’s about balance.
🌙 Reflective Outro — “Decoded at Dusk”
Maybe good sleep isn’t about hitting a number.
Maybe it’s about learning the rhythm of your own body —
and honoring it, night after night.
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