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Different age groups need different amounts of sleep. In each group, the guidelines present a recommended range National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source of nightly sleep duration for healthy individuals. In some cases, sleeping an hour more or less than the general range may be acceptable based on a person's circumstances.

Sleep recommendations for vary widely UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. newborns are not available because sleep needs in this age group View Source and can range from as few as 11 hours to as many as 19 hours per 24-hour period.

These guidelines serve as a rule-of-thumb for how much sleep adults need National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. babies, children, and View Source while acknowledging that the ideal amount of sleep can vary from person to person. Some people need more or less sleep each night than those reflected in the ranges.

Deciding how much sleep you need means considering your overall health, daily activities, and typical sleep patterns. Some questions that you help assess your individual sleep needs include:

Are you productive, healthy, and happy on seven hours of sleep? Or have you noticed that you require more hours of sleep to get into high gear?

Do you have coexisting health issues that might require more rest?

Do you have a high level of daily energy expenditure? Do you frequently play sports or work in a labor-intensive job?

Do your daily activities require alertness to do them safely? Do you drive every day and/or operate heavy machinery? Do you ever feel sleepy when doing these activities?

Are you experiencing or do you have a history of a sleep disorder?

Do you depend on caffeine to get you through the day?

When you have an open schedule, do you tend to sleep in more?

You can use your answers to these questions to hone in on your optimal amount of sleep.

The American Academy of Sleep Medicine organized a panel of sleep experts to create these recommendations. The panel members reviewed hundreds of high-quality research studies about sleep duration and key health outcomes like cardiovascular disease, depression, pain, and diabetes.

After studying the evidence, the panel used several rounds of voting and discussion to narrow down the ranges for the amount of sleep needed at different ages. The final recommendations have been endorsed by other medical organizations, such as the Sleep Research Society, the American Academy of Pediatrics, and more.

Once you have a nightly sleep goal based on the hours of sleep that you need, it is time to start planning for how to make that a reality.

Start by making sleep a priority in your schedule. This means budgeting for the hours you need so that work or social activities do not trade off with sleep. While cutting sleep short may be tempting in the moment, it does not pay off in the long run because sleep is essential for you to perform at your best, both mentally and physically.

Getting more sleep is a key part of the equation, but remember that it is not just about sleep quantity. Quality sleep matters too, and it is possible to get the hours that you need but not feel refreshed because your sleep is fragmented or non-restorative. Fortunately, improving your bedroom setting and sleep-related habits, is an established way to get better rest. Examples of improvements include:

If you are a parent or caregiver, many of the same tips apply to help children and teens get the recommended amount of sleep. Teens in particular face a number of unique sleep challenges to getting the sleep they need.

If you or a family member are experiencing symptoms such as significant sleepiness during the day, insomnia, leg cramps, snoring, or another symptom that is preventing you from sleeping well, you should consult your primary care doctor or find a sleep professional to determine the underlying cause.

You can try using our sleep diary to track your sleep habits. This can provide insight about your sleep patterns and needs. It can also be helpful to bring with you to the doctor if you have ongoing sleep problems.

Learn more about our Editorial Team

References

1. Paruthi, S., Brooks, L. J., D'Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549-1561.
https://pubmed.ncbi.nlm.nih.gov/27707447/

2. Kirsch, D. (2022, September 12). Stages and architecture of normal sleep. In S. M. Harding (Ed.). UpToDate., Retrieved March 1, 2023, from
https://www.uptodate.com/contents/stages-and-architecture-of-normal-sleep

3. Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. B., Maher, E., ... Heald, J. L. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591-592.
https://pubmed.ncbi.nlm.nih.gov/25979105/

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How Much Sleep Do You Need? | Sleep Foundation

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Sleep is essential, but how much sleep do we really need? Learn about how many hours of sleep kids and adults need and ready useful tips for how to get them.

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Lifestyle choices you make today can lead to a healthier future. Learn how eating a healthy diet and exercising can help control or delay age-related health problems.

To share the image, right-click on it and select "save image as" to save the file to your computer. We encourage you to use the hashtag #NIAHealth in your social media posts to connect with people and organizations with similar goals.

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Diet and Exercise: Choices Today for a Healthier Tomorrow

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Learn about the impact of diet and exercise for older adults and get tips on making healthy choices. Download and share the infographic with family and friends.

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Eating a wide variety of nutritious foods, including fruit, vegetables, nuts, seeds, and lean protein can help support your overall health.

Many foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein sources, and other whole foods, you'll have meals that are colorful, versatile, and good for you.

Here are 50 healthy and delicious to include in your diet.

Fruits and berries are popular health foods.

They are sweet, nutritious, and easy to incorporate into your diet because they require little to no preparation.

1. Apples

Apples contain fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you're hungry between meals.

2. Avocados

Avocados are different from most other fruits because they contain lots of healthy fat. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C. Swap mayonnaise for avocado as a salad dressing, or spread it on toast for breakfast.

3. Bananas

Bananas are a good source of potassium. They're also high in vitamin B6 and fiber and are convenient and portable.

4. Blueberries

Blueberries are both delicious and high in antioxidants.

5. Oranges

Oranges are well known for their vitamin C content. What's more, they're high in fiber and antioxidants.

6. Strawberries

Strawberries are highly nutritious and low in both carbs and calories.

They provide vitamin C, fiber, and manganese and make a delicious dessert.

Other healthy fruits

Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.

Eggs are highly nutritious.

Once demonized for being high in cholesterol, now see them as a useful source of protein that may have various benefits.

Lean, unprocessed meats can be included in a healthy diet.

8. Lean beef

Lean beef is an excellent source of protein if you consume it in moderation. It also provides highly bioavailable iron.

9. Chicken breasts

Chicken breast is low in fat and calories but high in protein. It's a great source of many nutrients.

10. Lamb and mutton

Sheep are usually grass-fed, and their meat tends to be omega-3 fatty acids compared with omega-6.

Despite being high in unsaturated fat and calories, nuts and seeds may help lower the risk of cardiovascular disease, cancer, and other health issues. They are a satisfying snack could help those managing their weight.

They also require almost no preparation, so they're easy to add to your routine. They can also add texture to salads and other dishes.

However, they are not suitable for people with a nut allergy.

11. Almonds

Almonds are a popular nut that contain with vitamin E, antioxidants, magnesium, and fiber. A 2021 review found that almonds may contribute to weight loss, support the gut microbiota, improve thinking, manage heart rate when a person is under stress, and prevent skin aging.

12. Chia seeds

Chia seeds are a nutrient-dense addition to the diet. A single ounce (28 grams) provides 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.

13. Coconuts

Coconuts provide fiber and fatty acids called medium-chain triglycerides (MCTs).

14. Macadamia nuts

Macadamia nuts are tasty and higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.

15. Walnuts

Walnuts are highly nutritious and rich in fiber and various vitamins and minerals. Pair them with feta cheese to dress a salad.

16. Brazil nuts

Brazil nuts are nutrient-rich and have a smooth, buttery texture. The nutrients they contain support thyroid function, and they are a good source of the mineral selenium.

Calorie for calorie, vegetables are among the most concentrated sources of nutrients. Including a variety of vegetables in your diet will ensure you get a wide range of nutrients.

17. Asparagus

Asparagus is a popular vegetable that is low in both carbs and calories and rich in vitamin K.

18. Bell peppers

Bell peppers come in several colors, including red, yellow, and green. They're crunchy and sweet and are a great source of antioxidants and vitamin C.

19. Broccoli

Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It's an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.

20. Carrots

Carrots are a popular root vegetable. They're sweet, crunchy, and loaded with nutrients such as fiber and vitamin K. They're also high in carotene antioxidants, which have numerous benefits.

Put a few carrots stick in your lunch box or use them for eating guacamole and other dips.

21. Cauliflower

Cauliflower is a very versatile cruciferous vegetable. You can add it to curries, roast it with olive oil, or use it raw in salads or for dipping.

22. Cucumber

Cucumbers make a refreshing snack. They are low in both carbs and calories, consisting mostly of water. They also contain small amounts of vitamin K and other nutrients.

23. Garlic

Garlic is a healthy and tasty addition to salads and cooked savory dishes. It allicin, which has antioxidant and antimicrobial effects. Its nutrients may also reduce the risk of cancer and cardiovascular disease.

24. Kale

Kale is high in fiber, vitamins C and K, and other nutrients. It adds a satisfying crunch to salads and other dishes. You can also add it to stir fries or bake in the oven to make crunchy kale chips.

25. Onions

Onions have a strong flavor and feature in many recipes. They contain a number of bioactive compounds believed to have health benefits.

26. Tomatoes

Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and provide nutrients such as potassium and vitamin C. For a bit of fun and extra flavor, try growing tomatoes on your windowsill.

More healthy vegetables

Other vegetables worth mentioning are artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, collard greens, turnips, and zucchini.

Fish and other seafood can be healthy and nutritious. They're rich in omega-3 fatty acids and iodine.

Research that eating oily fish can boost a person's heart and brain health.

27. Salmon

Salmon is a type of oily fish that is tasty and high in nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D.

28. Sardines

Sardines are small, oily, and highly nutritious fish. They provide many nutrients, including calcium and vitamin D.

29. Shellfish

Shellfish are nutrient dense and make a tasty light meal. Edible shellfish include clams, mollusks, and oysters. Be sure to get them from a reputable source to ensure they are fresh and toxin-free.

30. Shrimp

Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It also provides selenium and vitamin B12.

31. Trout

Trout is another type of delicious freshwater fish, similar to salmon.

32. Tuna

Tuna tends to be low in fat and calories and high in protein. It's perfect for people who need to add more protein to their diets but keep calories low.

Be sure to buy low mercury varieties that are responsibly sourced.

Whole grains play an important role in your diet because they are healthy carbs and provide a variety of micronutrients, fiber and, fuel for your body.

They may also help with weight management.

33. Brown rice

Rice is a staple food for much of the world's population. Brown rice is more nutritious than white rice, with decent amounts of fiber, vitamin B1, and magnesium.

34. Oats

Oats provide nutrients and powerful fibers called beta glucans. Glucans provide numerous benefits, including helping lower cholesterol and feed beneficial bacteria in the gut.

35. Quinoa

Quinoa is a tasty grain that's high in nutrients such as fiber and magnesium. It is also an excellent source of plant-based protein.

Whole grain breads can be high in fiber and other nutrients, and are a better choice than highly processed white bread.

When buying bread, compare product labels and look for those with the most dietary fiber and the least added sugar.

If you make your own bread, you'll know exactly what goes into it. A bread making machine can help if you're not sure about baking.

36. Ezekiel bread

Ezekiel bread is made from organic sprouted whole grains and legumes.

37. Homemade low-carb and gluten-free breads

If you're looking for low-carb or gluten-free breads, you might want to consider making your own. Here's a list of 15 recipes for gluten-free, low carb breads.

Legumes are a great plant-based source of protein, iron, and fiber.

Legumes can sometimes interfere with digestion and nutrient absorption, but soaking and properly preparing them can reduce this risk.

38. Green beans

Green beans, also called string beans, are an unripe variety of the common bean. Use them whole as a side dish or add them cold to salads.

39. Kidney beans

Kidney beans contain fiber and various vitamins and minerals. Make sure to cook them properly, because they're toxic when raw.

40. Lentils

Lentils are another popular legume. They're high in fiber and a good source of plant-based protein.

41. Peanuts

Peanuts are, in fact, legumes, not true nuts. They are tasty and high in nutrients and antioxidants. One has concluded that peanuts can aid in weight loss and may help manage blood pressure.

However, if you're monitoring your calorie intake, you may want to be mindful of your consumption of peanut butter, which is very high in calories and easy to eat in large amounts.

For those who can tolerate them, dairy products are a healthy source of various important nutrients.

42. Cheese

A single slice of cheese may offer about the same amount of nutrients as an entire cup (240 ml) of milk. It's also a tasty addition to many dishes and can replace meat as a protein food. However, it can be high in fat.

There are many types of cheese, with different flavors and textures. Opt for less processed varieties of cheese.

43. Dairy milk

Dairy milk contains vitamins, minerals, protein, and calcium.

A 2022 review concluded that people who consume dairy products are less likely to die from cardiovascular disease (CVD) than those who don't. However, full-fat dairy may increase the risk of CVD and some cancers.

44. Yogurt

Yogurt is made from milk that is fermented through the addition of live bacteria. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.

Dietary patterns that include unsaturated fats and oils are considered very healthy.

45. Extra-virgin olive oil

Extra-virgin olive oil is one of the healthiest vegetable oils. It contains heart-healthy monounsaturated fats and is high in antioxidants that have powerful health benefits.

46. Coconut oil

Coconut oil is a saturated fat, but it contains MCTs and may have similar health effects to olive oil.

However, coconut oil has been shown to increase LDL (bad) cholesterol to a greater degree than other plant-based liquid oils, so it's best to use it in moderation.

Tubers are the storage organs of some plants. As foods, they are called root vegetables.

47. Potatoes

Potatoes provide potassium and contain a little of almost every nutrient you need, including vitamin C. With their jackets, they are also a good source of fiber.

Potatoes contain more water and are less energy-dense than pasta and rice, and can leave you feeling full, so that you don't need to eat more. As a result, they may help with weight loss.

48. Sweet potatoes

Sweet potatoes are rich in antioxidants, beta carotene, vitamin A, and other essential nutrients. Eat them baked, mashed, or added to other dishes.

Apple cider vinegar may help regulate postmeal blood sugar levels when consumed with a meal, though more evidence is needed on its effectiveness.

It's great to use as a salad dressing or to add flavor to meals.

Dark chocolate contains antioxidants known as flavonoids that may help manage cholesterol and reduce the risk of heart disease. However, the amount of chocolate that is usually healthy to eat is not enough to provide significant benefits.

The American Heart Association recommends eating chocolate but in moderation and for enjoyment rather than its health benefits.

What are the 20 most healthy foods?

Research from 2021 developed a scoring system of food based on 54 attributes covering these nine domains: nutrient ratios, vitamins, minerals, food ingredients, additives, processing, specific lipids, fiber and protein, and phytochemicals. Based on the mean values of this scoring system, the healthiest food categories are:

1. legumes

2. vegetables

3. fruit

4. fish and seafood

5. sauce condiment

6. dairy

7. mixed dishes

8. beverages

9. grains

10. meat, poultry, eggs

11. fats and oils

12. savory snacks and sweet desserts

Of course, whether a particular food is healthier than another ultimately depends on the exact food and any specific ingredients it may contain. It's a good idea to consult a dietician to determine exactly what foods are best for you.

What foods are healthy to eat every day?

According to the Dietary Guidelines for Americans 2020-2025, each day you should aim to eat a variety of fruit, vegetables, dairy, grains, and foods containing protein (either plant-based or from lean meats or fish).

What is the #1 healthiest food?

No one food can provide all the nutrients you need to consume in one day, so eating a balanced diet is the best way to get what you need to stay healthy. In addition, the state of your overall health and any conditions you might have may limit what foods you can consume, even if they are very nutritious. Speak to your doctor to determine the best nutrition plan for you.

That said, research looking at the nutrient density of various food groups found that the following foods contain the most nutrients:

organ meats

small fish

dark green leafy vegetables

bivalves such as oysters and clams

crustaceans such as lobster and shrimp

goat meat

beef

eggs

milk

canned fish with bones

mutton

lamb

Whether you want to overhaul your diet or simply change up your meals, it's easy to add a number of these foods to your routine.

Many of the foods above make a great snack while also providing essential nutrients. Some may even aid weight loss.

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Here is a list of 50 super healthy foods and tasty foods you can use to overhaul your diet or switch to some healthier snacks. All the major food groups are included.