Is Six Hours of Sleep Enough? The Ultimate Bedtime Routine for Adults: Steps to Better Sleep

Is six hours of sleep enough? With so many different ideas surrounding sleep, it can get a bit confusing to know just how much you’re supposed to get. Some feel as if they do just fine with only six hours of sleep at night, but does that mean it’s actually enough? Keep reading to learn the truth about sleep and whether it’s a good idea to stick to only six hours of sleep a night. 

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Is Six Hours of Sleep Enough?

While only six hours of sleep here and there isn’t the end of the world, six hours isn’t enough to maintain optimal health and wellness. According to the National Sleep Foundation (NSF), everyone is a little different when it comes to how much sleep they require. However, not getting the minimum amount of sleep recommended for your age group can negatively affect your physical health and mental health over time. 

Is Six Hours of Sleep Enough for Anyone? This Is How Much Sleep Is Needed by Each Age Group

The National Sleep Foundation recommends the following amount of sleep for each age group (including naps for babies, toddlers, and small children):

• Baby (newborn - 3 months): 14 - 17 hours per day
• Baby (4 months - 11 months): 12 - 14 hours per day
• Toddlers (1 - 2 years old): 11 - 14 hours per day
• Small children (3 - 5 years old): 10 - 13 hours per day
• Children (6 - 13 years old): 9 - 11 hours per night
• Teenagers (14 - 17 years old): 8 - 10 hours per night
• Adults (18+ years old): 7 - 9 hours per night

What Happens to Your Body if You Only Get Six Hours of Sleep per Night?

According to the Cleveland Clinic, sleep deprivation is when you aren’t getting enough sleep for your body to function properly. It is commonly caused by poor sleeping habits, working night shifts, or going through a particularly stressful time. However, it can be caused by certain health issues that could require medical attention to address the problem, such as:

• Sleep apnea
• Restless leg syndrome
• Possible side effects of certain medications
• Depression and/or anxiety
• Post-traumatic stress disorder (PTSD)
• Bipolar disorder
• Panic disorder
• Certain sleep disorders
• Alzheimer’s disease
• Parkinson’s disease

Short-Term Health Consequences of Sleep Deprivation

Even missing one night of quality sleep can cause symptoms such as:

• Being tired/fatigued during the day
• Moodiness
• Difficulty concentrating
• Slow reflexes
• Headaches

Long-Term Health Consequences of Sleep Deprivation

Over time, routinely not getting enough sleep can worsen or put you at a higher risk for serious health conditions, such as:

• High blood pressure
• High cholesterol
• Heart disease
• Stroke
• Anxiety
• Depression
• Obesity
• Type 2 diabetes
• Higher pain sensitivity
• More likely to get sick or get an infection
• Alzheimer’s disease 

Is Six Hours of Core Sleep Enough?

Core sleep refers to the number of hours slept uninterrupted. According to Eric Zhou, who works with the Division of Sleep at Harvard Medical School, some people may be able to sleep fewer than seven hours and still feel refreshed since they may be getting quality sleep. He explains that “good sleepers” tend to keep a “predictable sleep window,” making them more likely to sleep the same amount of time every night without waking (i.e., they get good “core sleep”). Dedicating a minimum of seven hours to sleep is still the best idea, but it’s important to consider sleep quality as well as quantity. Even if you’re sleeping nine hours a night, it may not be as beneficial as it could be simply because it’s not quality sleep. 

Sleep Quality Is Also Important

According to the National Sleep Foundation (NSF), quality sleep is measured by the following factors:

• Sleep latency: This is how long it takes you to fall asleep
• Awakenings: This is how often you wake up during the night
• Awakenings after sleep onset: This is how long it takes you to get back to sleep after an awakening
• Sleep efficiency: This is how long you’re asleep when in bed versus how often you lay awake

According to the NSF, you may be experiencing poor sleep quality if any of the following occurs:

• If you take longer than 30 minutes to fall asleep
• If you wake up more than once during the night
• If you’re up for longer than 20 minutes when you wake up at night 

Tips for a Better Night’s Sleep 

According to the Sleep Foundation, maintaining a sleep schedule that you can stick to is one of the best things you can do to create healthy sleeping habits. The first step is to adjust your sleep schedule so you get up and go to bed at the same time every day. This sleep schedule must dedicate a minimum of seven hours to sleep every night. 

The Sleep Foundation also recommends various habits that can assist with better sleep, such as:

Create a Calming Bedtime Routine 

Enjoying a bedtime routine that allows you to feel relaxed can aid in a better night’s sleep. Doing specific activities every night before bed tells your brain that it’s time to unwind and go to sleep. For example, a great bedtime routine could be getting your pajamas on and brushing your teeth at the same time every night, followed by doing a relaxing activity such as:

• Dim the lighting and meditate
• Listening to calming music
• Journaling or reading
• Taking a bath
• Doing light yoga 

Avoid Screens Close to Bedtime 

A lot of people wind down at the end of the day by watching some television, but this is ill-advised. The blue light emitted from electronic screens can negatively affect circadian rhythm (how your body knows when it’s time to sleep). To combat this, the Sleep Foundation recommends avoiding all electronic devices for an hour before bedtime. 

Get Regular Exercise and Be Mindful of Your Diet 

Exercising regularly promotes healthy sleep, but avoid strenuous exercise for at least two hours before bedtime. Maintaining a healthy diet, avoiding eating right before bed, and avoiding alcohol and caffeine late in the day are all beneficial for a good night’s sleep. 

Limit Naps 

Never nap late during the day, and limit any daytime napping to under 30 minutes. 

Create the Ideal Sleep Environment 

Keep your bedroom relaxing, quiet, cool, dark, and cozy. Invest in comfortable and breathable bedding, such as bamboo bedding, which will keep you cool and comfortable all night. Consider incorporating a white noise machine and a diffuser with scents that aid in sleep, which can also be beneficial for relaxing.

Consider a Sleep Tracker 

When getting into a better sleep schedule, it may be beneficial to track sleep cycles by using a sleep tracker to track your sleep. This way, you can better track what relaxation techniques are working for you. 

Not getting enough sleep can negatively affect your physical and mental health. If you continue to struggle with sleep, seek advice from a medical professional. For those struggling to get comfortable at night, check out the luxurious bedding offered at Southshore Fine Linens.

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Sources:

How Much Sleep Do You Really Need? (2020).
How to Fix Your Sleep Schedule. (2023).
Sleep Deprivation. (2022).
Solan, M. (2023). How much sleep do you actually need?

What Is Sleep Quality? (2024).