How Much Sleep Do You Really Need for Good Health?
- Alexis Goodrich
- Apr 21
- 3 min read
Updated: Apr 23
Have you ever noticed how your body feels after a night of poor sleep or staying up all night? You probably feel extremely tired, and sometimes even fall sick afterward. If you have an underlying health condition, it might even flare up. That’s why getting enough deep, restful sleep is essential for maintaining good health.
How Much Sleep Do We Need at Different Ages?
Newborns need at least 20 hours of sleep per day. As we grow older, the amount of sleep required gradually decreases. In childhood, sleep serves two important purposes:
It allows the body to repair and restore itself.
It supports physical growth and development.
In adulthood, the main function of sleep is to repair the body's wear and tear. As we enter older age, our need for sleep further decreases because we tend to be less physically active, which means less wear and tear—and therefore less repair time is needed.
How Can You Tell If You’re Getting Enough Sleep?
It’s simple: if you wake up feeling refreshed, energized, and fully alert—with no lingering drowsiness—your sleep was likely sufficient.
What Happens to Your Body During Deep Sleep?
During deep, restful sleep, the body releases two key hormones:
Growth hormone from the pituitary gland
Melatonin from the pineal gland
In addition, the hypothalamus in the brain releases endorphins—feel-good chemicals that help reduce pain and improve mood. Together, these substances help the body repair itself more effectively. In children, growth hormone also supports physical growth and development.
When Is the Best Time to Sleep?
Different animals have different natural sleep rhythms. For example:
Chickens go to sleep around sunset (7 PM) and wake up at dawn (5 AM).
Owls do the opposite, sleeping at dawn and waking at dusk.
Humans are also governed by a biological clock, which gives us two main sleep periods:
Primary sleep time – around midnight
Secondary sleep time – around midday
Primary Sleep (Midnight)
For adults, drowsiness typically begins around 9 PM due to rising melatonin levels. Deep sleep usually occurs between 9 PM and 3 AM. During this time, growth hormone and endorphins work together to fully repair the body. Once this process is complete, we wake up feeling energized and well-rested.
For children, who are still growing, more than 6 hours of deep sleep is required—a minimum of 8 hours is ideal to support both repair and growth.
For older adults, about 4 hours of deep sleep is usually enough—typically from around 10 PM to 2 AM—because their physical activity and need for repair are reduced.
Secondary Sleep (Midday Nap)
Have you ever felt sleepy after lunch? This happens because when we eat, blood is redirected to the stomach to aid digestion, which slightly reduces the blood supply to the brain, making us feel drowsy.
Nature has designed our bodies to rest twice a day:
Main rest at midnight, driven by melatonin production, which begins around 9 PM, peaks at midnight, and tapers off by 3 AM.
Secondary rest at noon, also influenced by melatonin (though in much smaller amounts), and supported by hormones from the duodenum (the first section of the small intestine) after food passes through.
This short nap—just 20 minutes—can give your body a mini-repair boost. Afterward, you’ll feel more alert and refreshed for the rest of the afternoon.
Living in Sync with Nature’s Clock
Living in harmony with your biological clock is one of the smartest ways to care for your health. Nature has created everything with purpose and precision. While we may not fully understand all its wonders, one thing is clear: going against natural rhythms can have negative effects on your well-being.
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