​Sleep is one of the most important aspects of our lives. There are those who sleep little and are still active from the early hours and then there are those who would sleep 12 hours if they could. Beyond each of our biological clocks and our habits and lifestyle, there is a precise number for how many hours of sleep you need. Pointing us towards this are some scientific studies that offer useful guidelines to determine the optimal number of hours of sleep for each of us. This can be a starting point to better plan a perfect rest routine and wake up recharged and full of energy.. How many hours should you sleep based on your age?. According to the National Sleep Foundation, sleep recommendations vary by age. The guidelines suggest these hours of rest:. Infants (0-3 months): 14-17 hours. Toddlers (4-11 months): 12-15 hours. Toddlers (1-2 years): 11-14 hours. Preschool-age children (3-5 years): 10-13 hours. School-age children (6-13 years): 9-11 hours. Teenagers (14-17 years): 8-10 hours. Adults (18-64 years): 7-9 hours. Seniors (65+ years): 7-8 hours. These recommendations are based on a wide range of scientific studies linking the number of hours of sleep to physical and mental health. However, they are only a starting point because each individual may have different needs.. What happens if I get little sleep?. Several scientific studies have shown that an insufficient amount of sleep is associated with numerous health problems. An analysis conducted by the Journal of Clinical Sleep Medicine found that sleeping less than 7 hours a night increases the risk of heart disease, type 2 diabetes, obesity and depression. In addition, chronic insomnia and lack of sleep can impair cognitive function and increase the risk of accidents.. Is too much sleep bad for you?. Sleeping too much can also be harmful to the body. According to a study published in National Institutes of Health, too much sleep (more than nine hours a night) has been associated with increased premature mortality, although researchers do not yet fully understand the mechanisms behind this phenomenon.. How to figure out how many hours of sleep is right for you. Determining how many hours of sleep you need each night depends on several factors, including one’s lifestyle, sleep quality and stress level. One must observe how one feels during the day and assess how strenuous their daily life is. Although general suggestions from scientific studies on how many hours one should sleep are helpful, each person has individual needs and what matters most is listening to one’s body. Knowing the number of hours suggested by science (which in adulthood is 7-9 hours) allows us to create an ideal routine. Investing in good quality sleep is a key step in improving overall health and mental and physical wellbeing.. Here are some tips for finding the right number of hours of sleep for you:. Listen to your body: The key to understanding whether you are getting enough sleep is to assess how you feel in the morn