How much sleep do I need?

Sleeping child on Bed | scooms

The amount of sleep we need can differ from person to person. Most adults need between 7 and 9 hours of good quality sleep a night to function at their best. 

At least 7 hours of sleep is the best starting point for healthy adults. You should make sleep one of your top health priorities. Bear in mind that healthy sleep also requires good quality and regular sleep. 

  1. How much sleep do I need?
  2. How much sleep do children need?
  3. Why is sleep important?

 

HOW MUCH SLEEP DO I NEED?

The appropriate amount of sleep needed per night can differ from person to person but a minimum of 7 hours of healthy sleep seems to be about right. Healthy sleep means both good quality and regular sleep.

Some adults however, may need up to 9 hours per night, particularly young adults and those who have an illness may also need more sleep.

A small percentage of adults are short sleepers who feel alert and refreshed after sleeping less than 6 hours per night! 

As adults age, the amount of sleep needed doesn't decrease and remains at 7 to 9 hours of sleep a night. Here’s a sleep guide from the National Sleep Foundation: 

AGE HOURS OF SLEEP
New born babies
14 to 17 hours
Infants 12 to 15 hours
Toddlers 11 to 14 hours
Pre-schoolers  10 to 13 hours
School aged children 9 to 11 hours
Teenagers 8 to 10 hours
Young adults 7 to 9 hours
Adults 7 to 9 hours
Over 60s 7 to 9 hours

 

HOW MUCH SLEEP DO CHILDREN NEED?

Various scientific studies show that children who get regular, good quality sleep have better attention, behaviour, learning ability, memory and overall mental and physical health. Lack of sleep can lead to different health issues including high blood pressure, obesity and depression.

This sleep chart from the NHS website shows how much sleep school aged children should be getting:

AGE HOURS OF SLEEP
4
11 hours, 30 mins
5 11 hours
6 10 hours, 45 mins
7 10 hours, 30 mins
8 10 hours, 15 mins
9 10 hours
10 9 hours, 45 mins
11 9 hours, 30 mins
12 - 13 9 hours, 15 mins
14 - 16 9 hours

 

WHY IS SLEEP IMPORTANT?

Sleep, nutrition and exercise are the three essentials for a healthy lifestyle. Our bodies heal while we sleep and optimise various processes such as:

Giving us better physical and mental health when we wake the next morning.

 

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Author: Emily Attwood: :





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Bedding size guide

DUVET SIZE GUIDE

These are standard UK bedding measurements so if you know your mattress size, you can easily work out which duvet size you need. (Width x length.)

UK sizes Duvet size Mattress size
Single 135 x 200cm (53 x 79") 90 x 190cm (36 x 75")
Double 200 x 200cm (79 x 79") 135 x 190cm (53 x 75")
King 225 x 220cm (89 x 87") 150 x 200cm (60 x 78")
Super king 260 x 220cm (102 x 87") 180 x 200cm (72 x 78")

US/CANADA BEDDING SIZES: Approximate matches to UK sizes are US King/UK Super king, US Queen/UK King,  US Full/UK Double and US Twin/UK Single.

EUROPEAN BEDDING SIZES: Each size - Single, Double, King and Grand king - is a little larger than the UK equivalent.

Measure your mattress to see which size bedding you need: our UK v European v US mattress comparison guide.

 

DUVET TOG RATING GUIDE

Young children can overheat so if they are old enough to use a full size bed, we recommend using a single size 4.5 tog duvet.

 Tog rating Season / heat Feel
2.5 tog High summer / hot sleepers Light thermal insulation
4.5 tog Summer Lower thermal insulation
9 tog Spring & Autumn Cosy medium heat
All season 13.5 tog 4.5 tog + 9 tog Very warm
All season 11.5 tog 2.5 tog + 9 tog Warm
All season 7 tog 2.5 tog + 4.5 tog Lower warmth

 

DUVET FILL WEIGHT GUIDE

Our goose down duvets have high 700 fill power. Fill weight is measured in GSM (grams per square metre). For example view our 9 tog king size goose down duvet for more duvet details.

Fill weight (not total duvet weight)
Single All seasons - 788gsm
9 tog - 486gsm 
4.5 tog - 302gsm 
2.5 tog - 220gsm
Double All seasons - 1168gsm
9 tog - 720gsm
4.5 tog - 448gsm
2.5 tog - 320gsm
King All seasons - 1478gsm
9 tog - 911gsm
4.5 tog - 567gsm
2.5 tog - 400gsm
Super king All seasons - 1671gsm
9 tog - 1030gsm
4.5 tog - 641gsm
2.5 tog - 480gsm

 

PILLOW SIZE GUIDE

Our pillows come in two sizes and two firmness options. (Width x length.)

Standard  50 x 75cm
King 50 x 90cm

 

BED LINEN SIZE GUIDE

Our fitted sheets are deep fit, up to 40cm / 15.7" mattress depth. And our duvet covers fasten with large, easy to use buttons. (Width x length.)

Duvet cover Fitted sheet Flat sheet Pillowcase (pair)
Single 140 x 200cm 90 x 190cm 180 x 275cm
Double 200 x 200cm 135 x 190cm 230 x 275cm 50 x 75cm (Standard)
King 230 x 220cm 150 x 200cm 275 x 275cm 50 x 90cm (King)
Super king 260 x 220cm 180 x 200cm 305 x 275cm

 

MATTRESS PROTECTOR SIZE GUIDE

Our mattress protectors are deep fit, up to 40cm mattress depth. Choose the same size protector as your mattress size. (Width x length.)

Mattress protector size Mattress size
Single 90 x 190cm 90 x 190cm
Double 135 x 190cm 135 x 190cm
King 150 x 200cm 150 x 200cm
Super king 180 x 200cm 180 x 200cm 

 

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