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National Sleep Foundation Updates Sleep Recommendations

The National Sleep Foundation (NSF) has released a significant update to its sleep duration recommendations following a thorough review of a decade's worth of research. The review reaffirms the validity of its 2015 guidelines while addressing a common inquiry: do men and women require different amounts of sleep?

The comprehensive study surveyed 133 meta-analyses, drawing from 3,222 individual research studies to ensure a robust and evidence-based approach. The updated recommendations are elaborated in the Sleep Health® Journal of the NSF, continuing their aim to provide age-specific guidelines that support healthy sleep practices.

Historical Context and Importance

When NSF first published its guidelines in 2015, it was a groundbreaking moment in sleep science, as it initiated the first-ever age-restricted recommendations based on scientific evidence. Over the years, these guidelines have been extensively cited, appearing in more than 9,000 academic works and receiving attention from major health organizations and media outlets globally.

Joseph M. Dzierzewski, PhD, who led the research, emphasizes the significance of this updated review: “A decade of new research has meaningfully advanced what we know about sleep health. NSF's sleep duration recommendations reflect that evidence and demonstrate our commitment to keeping recommendations current and aligned with the science.”

Updated Recommendations

The NSF has reaffirmed the following sleep duration recommendations for different age groups:

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

These recommendations cater to individual differences in sleep needs, acknowledging that biological, psychological, and social factors can alter how much sleep people require. The study also highlights a notable gap in research surrounding the sleep needs of younger children, particularly newborns and preschoolers, indicating a need for further exploration in these areas.

Gender Differences in Sleep Needs

One of the pivotal findings from the review relates to gender: The analysis of 67 meta-analyses suggested that there is minimal evidence to justify different sleep recommendations for men and women. Accordingly, NSF concluded that both genders share the same sleep duration benchmarks, countering a persistent myth in sleep health.

Final Insights

Ultimately, the NSF's updated sleep duration guidelines aim to assist individuals in answering the frequently asked question, “How much sleep do I need?” Achieving an adequate amount of sleep is crucial for overall health and well-being, reinforcing the organization’s motto of becoming one’s “Best Slept Self.”

For more insights about sleep health, visit www.theNSF.org.

About the National Sleep Foundation

Founded in 1990, the National Sleep Foundation is a dedicated nonprofit organization committed to enhancing public awareness about sleep health through education, research, and advocacy. Over its 36 years of service, the NSF has aimed to improve sleep practices globally by providing expert recommendations, guidelines, and tools for better sleep management.