7-9 Hours of Sleep for Health, Vitality and Productivity


Sleep Benefits


Scientists are just beginning to understand the biological purpose and the complex sleep process that affect the functionalities of all the systems of the human body. Our brain functions, immune system, metabolism, respiratory system, blood circulations, and poor mental health, are directly connected with sleep.

Reduced amounts of sleep are also associated with cardiovascular diseases, stroke, a higher infection rate, cancer, depression, Alzheimer’s disease, dementia, schizophrenia, high blood sugar, infertility, obesity, high blood pressure, and lower life expectancies.

“There does not seem to be one major organ within the body, or process within the brain, that isn’t optimally enhanced by sleep (and detrimentally impaired when we don’t get enough). That we receive such a bounty of health benefits each night should not be surprising,” said Matthew Walker a sleep scientist and Professor of Neuroscience and Psychology at the University of California, Berkeley, and founder and Director of the Centre for Human Sleep Science.

How Much Sleep Do Humans Need?

Age Group Age Range Hours of Sleep Per Day
Newborn 0-3 Months 14-17 Hours
Infant 4-11 Months 12-15 Hours
Toddler 1-2 Years 11-14 Hours
Pre School 3-5 Years 10-13 Hours
School Age 6-13 Years 9-11 Hours
Teen 14-17 Years 8-10 Hours
Young Adult 18-25 Years 7-9 Hours
Adult 26-64 Years 7-9 Hours
Old Adult 65 or older 7-8 Hours

Source: The National Sleep Foundation

Different Stages of Sleep

Most Essential Sleep Benefits Includes:

  • Cleaning up Toxins
  • Energy and Vitality
  • Blood Sugar Levels
  • Immune System
  • Alzheimer’s disease
  • Heart Attack and Stroke
  • Sleep and Safety
  • Learning and Decision Making
  • Longevity
  • Mental Health
  • Productivity
  • Creativity

Sleep Environment


(Information and data for this blog have been extracted from The National Sleep Foundation, sleepfoundation.org and also from the articles, interviews, and the book “Why We Sleep” by Matthew Walker, a sleep scientist and the director of the Center for Human Sleep Science research institute at the University of California, Berkeley)


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