Everyone asks the same question sooner or later: how much sleep do adults need? The honest answer is that it varies, but there is a healthy range most people fall into. This guide from Guardian Pharmacy explains how much sleep you should aim for, what changes your needs and what to do if you are falling short.
If you are suffering from excessive daytime sleepiness caused by specific sleep disorders you can buy modafinil online from us.
Key takeaways
- Most adults need around seven to nine hours of sleep a night.
- Age, health, activity and stress all change how much sleep you need.
- Feeling rested during the day matters more than hitting an exact number.
- Ongoing tiredness despite enough time in bed is worth discussing with your GP.
The recommended hours of sleep by age
Sleep needs change through life. As a general guide, teenagers need about eight to ten hours, and most adults do well on seven to nine. Older adults often need a similar amount but may sleep more lightly and wake more often.
What affects how much sleep you need?
Two people of the same age can need different amounts of sleep. Common factors include:
- Health conditions such as pain, sleep apnoea or low mood.
- Physical activity and demanding work or study.
- Pregnancy, illness or recovery from injury.
- Medicines and caffeine, which can disturb sleep.
Signs you are not getting enough
You may not be sleeping enough if you rely on caffeine to get through the day, feel irritable, find it hard to concentrate, or nod off during quiet moments. Regularly missing sleep can also affect mood and general health over time.
How to get closer to seven to nine hours
Keep regular bed and wake times, build a calm wind-down routine and keep your bedroom cool and dark. For a full routine, see our 10 sleep hygiene tips. If you struggle to fall or stay asleep for weeks, read about insomnia causes and when to see your GP.
When to speak to a professional
See your GP if poor sleep lasts more than a few weeks, if you snore loudly or stop breathing in your sleep, or if tiredness affects driving or work. Call NHS 111 if you are unsure what to do. In an emergency, call 999.
Frequently asked questions
Is six hours of sleep enough?
A few people function well on six hours, but most adults need more. If you feel tired in the day on six hours, you probably need extra sleep.
Can I catch up on sleep at weekends?
Extra sleep can help you feel better short term, but big swings in your schedule can upset your body clock. A steady routine works better.
Can you sleep too much?
Regularly needing far more than nine hours may point to an underlying issue such as low mood or a sleep disorder. It is worth mentioning to your GP.
Does sleep quality matter as much as quantity?
Yes. Broken or light sleep can leave you tired even after a long night in bed.
Related reading
- How to Fall Asleep Faster: 10 Sleep Hygiene Tips That Work
- Why Am I Always Tired?
- Browse all our health guides
This article is for general information only and is not a substitute for personal medical advice. If you are worried about your health, speak to your GP or pharmacist, or call NHS 111. In an emergency, call 999.
Contact Guardian Pharmacy
Address: 448 Kingsland Road, Dalston, London, E8 4AE, United Kingdom
Email: [email protected]
Website: guardianpharma.co.uk