How Much Sleep Do You Really Need? Experts Weigh In
Chances are, if you’re reading this, you got some sleep last night. But do you feel well-rested? Experts say that’s an important question to consider.
Most people spend about a third of their lives sleeping, but the amount of sleep needed varies by age. Babies and children require more sleep, while adults over 65 can function on slightly less than seven to nine hours per night. So how much sleep do you really need? And does gender play a role? Here’s what sleep scientists and doctors have to say.
Sleep Quality vs. Sleep Quantity
Sleep is essential to our health, yet it remains somewhat mysterious.
“The reasons aren’t entirely clear, but it’s an essential thing that we all do,” said Dr. Rafael Pelayo, a sleep specialist at Stanford University. “Something remarkable happens when you sleep. It’s the most natural form of self-care that we have.”
Most adults get between seven to nine hours of sleep per night, which is associated with the lowest risk of health problems, according to Molly Atwood, a behavioral sleep medicine clinician at Johns Hopkins. However, getting fewer than six or more than nine hours can increase health risks—but individual needs vary.
Pelayo emphasizes that sleep quality matters just as much as quantity: “What you really want to do is wake up feeling refreshed—that’s what it’s about.”
“If someone tells me they sleep many hours but still wake up tired, something is wrong,” he added. “You shouldn’t leave your favorite restaurant feeling hungry.”
How Sleep Needs Change Over Time
The amount of sleep required shifts throughout life:
- Newborns (0-3 months): 14 to 17 hours
- Infants & Toddlers: 12 to 16 hours (including naps)
- School-Age Children: 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 cycles occur roughly every 90 minutes. Early in the night, we get more slow-wave deep sleep, which is essential for physical repair and immune function. Later in the night, we experience more REM (rapid eye movement) sleep, which plays a key role in learning and memory consolidation.
Interestingly, children spend about 50% of their sleep in deep sleep, but this decreases in adolescence as the body requires less restoration.
Do Women Need More Sleep Than Men?
While research doesn’t conclusively show that women need more sleep, they do tend to get slightly more sleep than men, said Atwood.
However, sleep differences emerge at a young age. Teenage girls report more frequent insomnia than teenage boys. New mothers often lose sleep caring for newborns, and hormonal changes during pregnancy and menopause can affect sleep quality.
“With menopause in particular, women can develop deterioration in their sleep, with an increased number and duration of nighttime awakenings,” said Dr. Mithri Junna, a sleep neurologist at the Mayo Clinic.
Additionally, women may need extra sleep before their menstrual cycle. “There are definitely times when your body is telling you that you need more sleep,” Atwood said. “It’s important to listen.”
When to Seek Help for Sleep Problems
Signs of poor sleep include:
- Feeling grumpy, irritable, or inattentive
- Struggling to focus during the day
- Waking up feeling unrefreshed despite adequate sleep
Long-term sleep deprivation can lead to serious health risks, including:
- Increased risk of depression
- Higher chances of cardiovascular issues, including high blood pressure and stroke
- Weakened immune system
- Greater risk of Alzheimer’s disease
“If you’re getting the recommended amount of sleep but still waking up tired, consult your primary care physician,” Atwood advised. If necessary, a sleep specialist can help diagnose conditions like sleep apnea or insomnia.
Key Takeaways
✅ Sleep needs vary by age, with adults typically requiring 7 to 9 hours per night.
✅ Quality matters—waking up refreshed is more important than hitting a set number of hours.
✅ Women experience unique sleep challenges due to hormonal changes, pregnancy, and menopause.
✅ Poor sleep is linked to serious health risks, including heart disease, depression, and weakened immunity.
✅ If you consistently wake up tired, a doctor or sleep specialist may help identify underlying issues.
Understanding your body’s sleep needs can improve your health, mood, and overall well-being. Prioritize good sleep habits and listen to what your body tells you!
Source: AP News – How much sleep do you really need? Experts say it depends
