From the Guidelines
The recommended amount of sleep for a 28-year-old male is 7-9 hours per night. This range represents the optimal duration for most healthy adults, including those in their late twenties, as supported by the American Thoracic Society statement 1. Getting sufficient sleep within this range supports cognitive function, emotional regulation, and physical recovery. Sleep quality is just as important as quantity, so establishing a consistent sleep schedule by going to bed and waking up at similar times each day helps optimize sleep benefits. Creating a restful sleep environment by keeping your bedroom dark, quiet, and cool can improve sleep quality. Limiting screen time, caffeine, and alcohol before bedtime can also help you fall asleep more easily.
Some key points to consider for improving sleep quality include:
- Establishing a consistent sleep schedule
- Creating a restful sleep environment
- Limiting screen time, caffeine, and alcohol before bedtime
- Avoiding poor sleep hygiene habits, such as using electronic devices before bed or consuming stimulants 1 If you consistently struggle with sleep despite following good sleep hygiene practices, it may be worth consulting a healthcare provider, as sleep disorders like insomnia or sleep apnea could be affecting your rest. Individual sleep needs can vary slightly based on activity level, stress, and overall health, so pay attention to how you feel during the day to determine if your personal sleep requirements fall on the higher or lower end of the recommended range.
From the Research
Sleep Recommendations for a 28-Year-Old Male
The recommended amount of sleep per night for a 28-year-old male can be found in several studies:
- A study published in 2015 by the National Sleep Foundation 2 recommends that young adults (18-25 years) and adults (26-64 years) should aim for 7-9 hours of sleep per night.
- Another study published in 2016 by the MMWR 3 suggests that adults aged 18-60 years should sleep at least 7 hours per night to promote optimal health and well-being.
- A joint consensus statement by the American Academy of Sleep Medicine and Sleep Research Society 4 also supports the recommendation of 7-9 hours of sleep per night for adults.
Key Findings
- Sleeping less than 7 hours per night is associated with increased risk for obesity, diabetes, high blood pressure, coronary heart disease, stroke, frequent mental distress, and all-cause mortality 3.
- The National Sleep Foundation's sleep duration recommendations vary across the lifespan, but for healthy adults, 7-9 hours of sleep per night is considered appropriate 2.
- Other studies have focused on relaxation techniques, such as progressive muscle relaxation and deep breathing, which can help improve sleep quality, but do not directly address sleep duration recommendations 5, 6.