Young children need between 10 and 15 hours of sleep per night, older children need between nine and 11 hours of sleep, teenagers need eight to 10 hours of sleep, and adults need seven to nine hours of sleep, according to the National Sleep Foundation. To get an appropriate amount of sleep, people should also examine factors affecting their sleep quality, such as work schedules, bedtime habits and the amount of stress they experience.
Factors such as the use of coffee and other stimulants, artificial lights, exposure to electronic devices and alarms affect the body's circadian rhythm, or sleep and wake cycle, and make it difficult to obtain quality sleep on a regular basis. The amount of hours necessary for a good night's sleep also varies based on factors other than age, and people must pay attention to their mood, energy and health in response to different amounts of sleep to determine their individual sleep needs, states the NSF.
Tips for obtaining quality sleep include sticking to a regular bedtime and waking time even on days off, daily exercise, having a bedtime routine, turning off electronics, and keeping the sleeping area dark and quiet, suggests the NSF. People experiencing ongoing insomnia, frequent waking, or extreme sleepiness during the day should see a doctor.