How Much Sleep Do You Really Need? Experts Share What Science Says

Let’s be honest: most of us don’t get enough sleep. But even if you think you’re clocking enough hours, do you actually feel rested? That’s the real question sleep experts say we should be asking.

Sleep takes up about a third of our lives, but how much we truly need changes as we grow—and it might be a bit different for each of us. Babies and kids need way more shut-eye than adults, and even seniors require slightly less. So, how much is enough? And does your gender affect your sleep needs? Let’s unpack what the experts are saying.

Quality Over Quantity: What Really Matters in Sleep

“Sleep is a bit of a mystery, but it’s absolutely essential,” says Dr. Rafael Pelayo, a sleep specialist at Stanford University. “It’s the most natural form of self-care we have.”

While most adults are advised to get between 7 to 9 hours per night—the sweet spot linked to the best health outcomes—Pelayo stresses that how you sleep matters just as much as how long.

“The goal is to wake up feeling refreshed,” he explains. “If you sleep a lot but still wake up tired, something’s off. It’s like leaving a restaurant still hungry—that’s not right.”

How Sleep Needs Change Over a Lifetime

Here’s a quick guide to how much sleep different age groups generally need:

• Newborns (0-3 months): 14 to 17 hours
• Infants & Toddlers: 12 to 16 hours (including naps)
• School-age Kids: 9 to 12 hours
• Teenagers (14-17 years): 8 to 10 hours
• Young Adults (18-25 years): 7 to 9 hours (sometimes more)
• Adults (26-64 years): 7 to 9 hours
• Older Adults (65+ years): 7 to 8 hours

Sleep happens in cycles—about every 90 minutes—switching between deep, restorative sleep early in the night and REM sleep later, which helps with memory and learning. Kids spend around half their sleep in deep phases, but that decreases as they grow older.

Do Women Need More Sleep Than Men?

The answer isn’t cut and dry, but studies show women tend to get slightly more sleep than men. Why? Hormonal shifts throughout life play a big role.

Teenage girls often report more insomnia than boys, and life events like pregnancy, menopause, and menstrual cycles can seriously impact sleep quality.

“Menopause can cause frequent nighttime awakenings and poorer sleep overall,” says Dr. Mithri Junna, a sleep neurologist at the Mayo Clinic. Plus, women may find they need extra rest at certain times, like before their period.

“Your body will tell you when it needs more sleep. It’s important to listen,” advises Molly Atwood, a behavioral sleep expert at Johns Hopkins.

When Should You Seek Help?

Not feeling rested despite enough sleep? Here are some signs to watch for:

• Feeling irritable or grumpy
• Trouble focusing during the day
• Waking up tired no matter how long you sleep

Chronic sleep deprivation isn’t just annoying—it can increase your risk of depression, heart problems, stroke, Alzheimer’s disease, and weaken your immune system.

“If you’re regularly waking up tired, it’s time to talk to your doctor,” Atwood recommends. A sleep specialist can help diagnose issues like sleep apnea or chronic insomnia.

Bottom Line: Sleep Smarter, Not Just Longer

• Adults generally need 7 to 9 hours of sleep each night.
• Focus on sleep quality—waking refreshed beats counting hours.
• Women face unique sleep challenges due to hormonal changes and life stages.
• Poor sleep can lead to serious health issues.
• Don’t hesitate to get professional help if sleep problems persist.

Remember: prioritizing good sleep isn’t just about feeling rested—it’s a key part of your overall health and well-being. So pay attention to your body, create healthy sleep habits, and don’t settle for tired.