How Many Hours Should You Sleep?

While the exact amount of sleep you need can vary depending on several factors, most adults should aim for 7 to 9 hours of sleep each night, according to the National Sleep Foundation.

Understanding Sleep Needs

The human body relies on sleep for various physical and mental functions. Sleeping allows your body to rest, recover, and rejuvenate itself. Throughout your life, the amount of sleep you need changes. Under normal circumstances, newborns need the most sleep, requiring up to 16 to 18 hours a day. This sleep need gradually decreases with age.


Infants, from birth to 12 months, tend to sleep most of the day at intervals, generally from 12 to 16 hours. It is common for their sleep to be distributed evenly throughout the day and night, which can disrupt parental sleep patterns.


The amount of sleep required continues to decrease as children grow. Toddlers (1-2 years) are recommended to have 11-14 hours of sleep, while preschoolers (3-5 years) should get 10-13 hours of sleep. School-aged children (6-13 years) should aim for 9-11 hours of sleep each night.


By the time children reach their teenage years, their sleep requirement drops to 8-10 hours. It is also during these years that social pressures and the use of electronic devices can significantly affect the duration and quality of sleep.


Most adults function best with 7-9 hours of sleep a night, although some individuals may need as few as six or as many as ten hours of sleep a day. The key is to ensure that you wake up feeling refreshed and energised.


As people get older, their sleep patterns might change but their need for sleep does not. Even in their golden years, adults should still aim for 7-8 hours of sleep per night.

The Science of Sleep

Sleep isn’t just a means to rest; it’s a complex physiological process that helps our bodies repair themselves, improve our memory and mood, and keep our immune systems strong. A lot goes on in your body while you’re asleep.

Sleep Cycles

Not all sleep is created equal. Once you drift off, your body goes through several sleep cycles. Each cycle includes phases of deep sleep and REM (rapid eye movement) sleep, during which most dreaming occurs. The deep sleep phase helps your body to repair muscles and tissues, stimulate growth and development, boost immune function, and build up energy for the day ahead.

The Role of the Brain

Your brain isn’t resting while you slept—it’s busy processing the day, forming memories, and preparing for your next day. During REM sleep, our brains are almost as active as they are when we are awake, playing a significant role in learning and memory function.

Sleep Quality Versus Quantity

It is important to note that it’s not just the amount of sleep you get that matters, but also its quality. You could sleep for 9 hours, but if it’s interrupted or broken sleep, you won’t feel fully rested. Quality rest rejuvenates the body, sharpens the mind, and refreshes the spirit.

Improving Sleep Quality

Adopting good sleep habits can enhance the quality of your sleep. Start with a consistent sleep schedule, going to bed and waking up at the same time each day. Make your bedroom a quiet, dark, and cool space and invest in a comfortable mattress and pillow. Avoid caffeine and electronic devices before bed, and create a relaxing pre-sleep routine.

Health Risks Related to Sleep

Lack of sleep or poor-quality sleep is not just about being tired. It can lead to serious health problems such as a weakened immune system, mood disorders, memory issues, and increased risk of chronic health conditions such as heart disease, diabetes and obesity.

Effects of Sleep Deprivation

Sleep deprivation can significantly affect your overall health, causing symptoms like fatigue, difficulty focusing, weakened immunity, and increased perceived stress and anxiety. It can also lead to weight gain by disrupting the normal balance of hormones that regulates our appetite.

Getting Help

If you are consistently having trouble falling asleep, staying asleep, or waking up too early, it’s important to seek help. Consult with a healthcare provider if you have persistent sleep problems. They can help diagnose any underlying sleep disorders and provide treatment options.

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Finishing Thoughts

Sleep is not a luxury; it’s a crucial part of maintaining our overall health and wellbeing. While the general rule of thumb for most adults is 7 to 9 hours a night, the exact amount can vary from person to person. Remember, quality matters just as much as quantity in achieving truly restorative sleep. Understanding and respecting your body’s sleep needs can contribute significantly to your quality of life.


  • Ollie Lane

    My name is Ollie Lane, the zestful spirit and sleep enthusiast editor at GoodSleepHub. Blending my expertise in Sleep Technology with a dash of whimsy, I'm all about transforming your nights from blah to ta-da! I believe great sleep is a blend of science, art, and a bit of fairy dust. When I'm not knee-deep in the latest sleep gadgetry or jotting down notes for my next blog post, you can find me strumming on my ukulele or chasing after my mischievous beagle, Benny. My approach to sleep is like my music: playful, innovative, and always in tune with your needs.

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