How Much Sleep Should You Get?

If you got enough sleep last night, then chances are that you would wake up with a good rest. However, not always does it mean that you got enough hours of sleep. Experts emphasize that sleep isn’t just about duration—it’s about quality.

Despite its critical role in health, sleep remains a mystery. Scientists still don’t fully understand why we need it, but they do know that something remarkable happens when we rest. It is one of the most natural forms of self-care available to us.

The general recommendation is to get between seven to nine hours of sleep per night. Research shows that this range has the lowest association with health problems. However, sleeping less than six hours or more than nine hours regularly can increase health risks. That said, everyone’s sleep needs are different.

More important than hitting a specific number is how you feel upon waking up. If you regularly wake up tired despite sleeping for a long time, there may be an underlying issue affecting your rest.

How Sleep Needs Change Throughout Life

The amount of sleep needed varies at different stages of life. Newborns require the most sleep, averaging between 14 to 17 hours daily. Infants and children need extra sleep because their bodies are rapidly growing.

For most adults between ages 26 and 64, the recommended amount of sleep is seven to nine hours per night. Older adults (65 and above) may require slightly less, while young adults aged 16 to 25 may need slightly more.

Sleep occurs in cycles of approximately 90 minutes, transitioning through different stages:

• Slow-wave sleep (deep sleep): This occurs in the early part of the night and is critical for bodily repair and restoration. Growth hormone is released during this stage.
• Rapid-eye movement (REM) sleep: More time is spent in this stage in the latter half of the night. It plays a key role in learning and memory consolidation, turning short-term memories into long-term ones.

Children get significantly more deep sleep than adults—around 50% of their night is spent in this restorative state. However, deep sleep decreases during adolescence as the body’s need for physical repair and growth lessens.

Do Women Need More Sleep Than Men?

Research does not conclusively show that women require more sleep than men, but women do tend to get slightly more sleep on average. Differences in sleep patterns between genders begin during puberty.

Teenage girls often report more frequent sleep disturbances and higher rates of insomnia than teenage boys. This pattern continues into adulthood. New mothers experience major sleep disruptions due to nighttime caregiving. Hormonal changes related to pregnancy and menopause can also impact sleep quality and quantity.

During menopause, sleep issues often worsen due to increased nighttime awakenings and reduced sleep efficiency. Some women also experience the need for more sleep right before their menstrual cycle.

When to Seek Help for Sleep Issues

If you frequently wake up tired or struggle with sleep disturbances, it could be a sign of a deeper issue. Common signs of inadequate sleep include:

• Irritability or mood swings
• Trouble concentrating
• Persistent fatigue despite getting the recommended amount of sleep

Long-term sleep deprivation can contribute to serious health risks, including:

• Depression and anxiety
• High blood pressure
• Increased risk of heart attack and stroke
• Weakened immune function
• Greater risk of neurodegenerative diseases like Alzheimer’s

If you suspect an issue, start by speaking with your primary care doctor. They can help rule out underlying conditions that may be affecting your sleep. If problems persist, consulting a sleep specialist can help identify specific disorders such as insomnia or sleep apnea and provide targeted treatment options.

Listening to Your Body’s Sleep Needs

There is no universal “perfect” amount of sleep. Instead, focus on how you feel when you wake up and adjust accordingly. If your body is signaling a need for more rest—such as during times of hormonal shifts or high stress—listening to those cues is essential for overall health.

Making sleep a priority can improve mental clarity, physical health, and emotional well-being. If you’re struggling with sleep, small adjustments in bedtime habits, environment, and daily routine may help improve the quality of your rest.