Medically reviewed by:
Dr. Shiyan Ooi
,
School of Medical Sciences, University of Manchester
How much sleep do you really need? While the common recommendation is 7-9 hours per night, the ideal sleep duration varies from person to person based on age, lifestyle, and individual sleep needs.
In this guide, we'll explore how to determine your perfect sleep duration, the risks of too little or too much sleep, and strategies to improve your sleep quality for optimal health and performance.
Research from the National Sleep Foundation provides general sleep duration recommendations based on age:
Read more about sleep duration recommendations.
Chronic sleep deprivation can lead to a variety of health issues, including weakened immunity, cognitive decline, and increased risk of heart disease. Signs that you may not be getting enough sleep include:
While getting too little sleep is a well-known issue, oversleeping can also have negative effects. Studies suggest that consistently sleeping more than 9-10 hours per night may be linked to:
Learn more about the health risks of oversleeping.
Since individual sleep needs vary, determining your ideal sleep duration requires some self-experimentation. Here's how:
Go to bed and wake up without an alarm for two weeks, noting how many hours of sleep leave you feeling fully rested.
If you feel alert and focused throughout the day without relying on caffeine, you've likely found your ideal sleep duration.
Athletes, students, and individuals with high mental workloads may need more sleep for recovery and peak performance.
Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock.
Keep your bedroom cool, dark, and quiet. Invest in a high-quality mattress and pillows for better comfort.
Avoid screens at least an hour before bedtime to prevent melatonin suppression.
Try relaxation techniques such as meditation, deep breathing, or Cognitive Behavioral Therapy for Insomnia (CBT-I).
At Sleep Reset, we provide expert-designed, non-medication solutions to help you find your ideal sleep duration and improve sleep quality. Our program incorporates CBT-I, personalized sleep tracking, and expert coaching.
Wondering if you're getting enough sleep? Take our sleep quiz to discover the best strategies for improving your sleep naturally.
While 7-9 hours of sleep is the general recommendation, your ideal sleep duration depends on individual factors like age, activity level, and overall health. Prioritizing sleep consistency and quality will help you wake up feeling truly refreshed.
For expert guidance, Sleep Reset offers personalized solutions to help you sleep better and optimize your health.
Dr. Shiyan Ooi
Dr. Shiyan Ooi is a medical doctor with over a decade of experience treating patients with chronic conditions. She graduated from the University of Manchester with a Bachelor of Medicine and Surgery (MBChB UK) and spent several years working at the National Health Service (NHS) in the United Kingdom, several Singapore government hospitals, and private functional medicine hospitals. Dr. Ooi specializes in root cause analysis, addressing hormonal, gut health, and lifestyle factors to treat chronic conditions. Drawing from her own experiences, she is dedicated to empowering others to optimize their health. She loves traveling, exploring nature, and spending quality time with family and friends.