15 Time Management Tips For Working Smart, Not Hard
15 time management tips at work to achieve your goals: 1. Wake up early — Make your day longer. All of us get 24 hours in a day.
disease risks
Sleep is a detrimental factor that could affect many things both positively and negatively. When you get a sound sleep for six to eight hours, not only you feel fresh and rejuvenated but it also contributes to a healthy lifestyle. On the contrary, when you don’t get enough sleep, you are also increasing <anchor>disease risks</anchor> such as diabetes, obstructive sleep apnea, obesity and more.
How Many Hours of Sleep Do You Really Need?
How Many Hours of Sleep Do You Really Need?

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# How Many Hours of Sleep Do You Really Need?

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Medically reviewed by Nick Villalobos, MD — Written by Taylor Jones, RD —  Updated on August 6, 2024

- [How much sleep do you need?](#how-much-sleep-do-you-need)
- [Sleep repairs the body](#sleep-repairs-the-body)
- [Sleep deprivation](#sleep-deprivation)
- [Tips for better sleep](#tips-for-better-sleep)
- [Takeaway](#takeaway)

Most adults need 7 to 9 hours of sleep per night, but that amount may vary based on different factors. Read on to find out how much sleep is right for you.

No matter who you are, sleep is essential for your health. But when life gets busy, it can be one of the first things to get neglected or sacrificed.

Getting enough sleep is just as important as eating healthy foods or getting enough exercise.

This article will dive into the benefits of quality sleep and help you determine how many hours per night is optimal.

## How much sleep do you need?

Everyone has unique needs and preferences, and individual sleep requirements are no different.

However, the amount of sleep you need per night is primarily determined by your age.

According to the [CDC](https://www.cdc.gov/sleep/about/?CDC_AAref_Val=https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html), recommendations for sleep duration are broken down by age group:

- **Older adults (65+):** 7 to 8 hours
- **Adults (18 to 64 years):** 7 to 9 hours
- **Teenagers (14 to 17 years):** 8 to 10 hours
- **School children (6 to 13 years):** 9 to 11 hours
- **Preschoolers (3 to 5 years):** 10 to 13 hours (including naps)
- **Toddlers (1 to 2 years):** 11 to 14 hours (including naps)
- **Infants (4 to 12 months):** 12 to 15 hours (including naps)
- **Newborns (0 to 3 months):** 14 to 17 hours

Some people might need more or less sleep than recommended, depending on the following factors.

### Genetic makeup

[According to researchers](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8217384/), your genetics are a determining factor in how many hours of sleep you need per night.

Some genetic mutations can affect how long you need to sleep, what time of day you prefer to sleep, and how you respond to sleep deprivation.

For example, those with one specific genetic mutation need only around 6 hours, whereas people without it require about 8 hours, on average.

However, your genetic makeup isn’t something you can change, and there’s no practical way to know whether you carry one of these mutations.

Therefore, it’s essential to pay attention to how you feel to determine whether you’re getting the right amount of sleep.

### Sleep quality

The quality of your sleep can also affect how much you need.

If your sleep quality is low, you may still feel tired after getting what should be considered enough sleep.

Conversely, if you’re getting good quality sleep, you may manage better with a little less.

Short sleep duration and low sleep quality are responsible for many adverse sleep-related effects. For example, a [2019 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7066487/) found that low sleep quality was associated with higher perceived stress.

So, it’s not only important to focus on sleeping long enough, but also on sleeping well enough.

Additionally, many common sleep disorders can negatively affect sleep quality, such as [sleep apnea](https://www.healthline.com/health/sleep-apnea/effects-on-body). If you often feel like you aren’t sleeping well or are extremely tired and don’t know why, it’s a good idea to check in with a healthcare professional.

> **Summary**
>
> How much sleep you need depends on many different factors, including your age, genetics, and how well you sleep at night. However, 7 to 9 hours per night is ideal for most adults.

## Sleep repairs the body

Sleep is more than just a time for your body and mind to rest. In fact, while you’re asleep, your body remains active.

[Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/) shows that during this time, your body rebuilds muscles you’ve worn down during the day and removes toxins in the brain that accumulate while you’re awake. It’s also essential for keeping your memories intact.

Sleep is vital when it comes to regulating your emotions. A [2022 study](https://www.frontiersin.org/journals/behavioral-neuroscience/articles/10.3389/fnbeh.2022.945661/full) found that chronic sleep deprivation can increase negative emotional states such as anxiety and depression.

Sleep deprivation can also affect your body’s ability to regulate essential functions like [appetite management](https://www.healthline.com/nutrition/18-ways-reduce-hunger-appetite), your immune system, [metabolism](https://www.healthline.com/nutrition/10-ways-to-boost-metabolism), and body weight.

Lastly, sleep is vital in maintaining your circadian rhythm or internal clock.

Your inner biological clock runs on an approximately 24-hour schedule, controlling the sleep-wake cycle.

Not sleeping long enough, sleeping at odd times of the day, and [exposure to bright light](https://www.healthline.com/nutrition/block-blue-light-to-sleep-better) at night can disrupt your internal clock and the many processes it regulates.

While it’s essential to get enough sleep each night, it’s also important to get good quality sleep.

There isn’t a consensus on what defines sleep quality. However, [researchers](https://ieeexplore.ieee.org/abstract/document/8648428) say it may be determined by how long it takes you to fall asleep, how often you wake up during the night, how rested you feel the next day, and how much time you spend in different stages of sleep.

Since sleep is essential for many aspects of good health, getting enough each night should be a high priority.

> **Summary**
>
> Getting enough sleep is necessary for various reasons, including maintaining your immune system, metabolic functions, and memories, as well as regulating your body weight.

## Sleep deprivation

Experts estimate that [about 1 in 3 adults](https://www.atsjournals.org/doi/pdf/10.1164/rccm.1996P11) and 2 in 3 high school students don’t get enough sleep each night.

Not getting enough sleep can cause issues other than [feeling tired](https://www.healthline.com/nutrition/10-reasons-you-are-tired), such as affecting cognitive performance.

Sleep deprivation can also impair driving ability. A [2018 study](https://academic.oup.com/sleep/article/41/10/zsy144/5067408) found that sleep deprived individuals had an increased risk of motor vehicle accidents. Those who slept for 4 hours or less have a crash risk comparable to drivers with a blood alcohol concentration of 1.5 times the legal limit.

[According to researchers](https://synapse.koreamed.org/articles/1516079955), getting low quality or not enough sleep can increase your chances of developing chronic diseases like diabetes, obesity, and heart disease.

[Researchers](https://www.cell.com/heliyon/fulltext/S2405-8440(24)04850-3) have also found that sleep deprivation increases the risk for Alzheimer’s disease.

> **Summary**
>
> Not getting enough sleep is linked to many adverse effects, including impaired focus and decision making and an increased risk of heart disease, obesity, diabetes, and Alzheimer’s.

## Tips for better sleep

Since quality is important, try to ensure you’re sleeping well all night.

Here are a few [tips to improve your sleep](https://www.healthline.com/nutrition/17-tips-to-sleep-better):

- **Follow a regular schedule:** Going to bed at the same time each night helps regulate your inner clock. Following an irregular sleep schedule has been linked to low sleep quality and duration.
- **Create a calming bedtime routine:** Adopting a relaxing routine before bed can help you get in the mood to sleep. For example, [listening to music](https://www.healthline.com/health/binaural-beats) has been shown to help improve sleep.
- **Create a comfortable environment:** It’s important to practice good [sleep hygiene](https://www.healthline.com/health/sleep-hygiene) before bed. Sleeping in a quiet, dark room at a comfortable temperature can help you sleep better.
- **Minimize caffeine, alcohol, and nicotine:** Researchers have linked [caffeine](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8467199/), [alcohol](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8664594/), and [nicotine](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10733894/) use to lower sleep quality. Try to avoid caffeine in the afternoon and evening.
- **Reduce your use of electronics:** The excessive use of [cell phones and electronics](https://www.healthline.com/health/what-is-blue-light) has been associated with low sleep quality. Even exposure to bright room lights before bed may also negatively affect your sleep.
- **Be more active:** Studies have shown that being inactive is associated with worse sleep. [Getting exercise](https://www.healthline.com/health/5-reasons-exercise-improves-sleep) during the day may help you sleep better at night.
- **Practice meditation:** [Meditation](https://www.healthline.com/nutrition/12-benefits-of-meditation) and relaxation training may improve sleep quality and brain function.

[For more sleep support, check out our sleep shop.](https://shop.healthline.com/sleep)

> **Summary**
>
> Sleeping well is important to staying healthy and rested. Habits like minimizing your caffeine intake and sleeping at regular hours can help.

## Takeaway

Sleep needs vary by person, and several factors may affect what you need. However, for most adults, 7 to 9 hours per night is the ideal amount.

Pay attention to how you feel during the day to determine whether you’re getting the right amount for you.

If you’re sleeping enough, you should feel awake and energized during the day. If you often feel sluggish or tired, you may need to sleep more.

To make the most out of bedtime, create good habits, such as minimizing your caffeine and alcohol intake, following a regular sleep schedule, and creating a comfortable sleeping environment.

### How we reviewed this article:

Sources

History

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process).

- About sleep. (2024).

[https://www.cdc.gov/sleep/about/?CDC\_AAref\_Val=https://www.cdc.gov/sleep/about\_sleep/how\_much\_sleep.html](https://www.cdc.gov/sleep/about/?CDC_AAref_Val=https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html)
- Webb JM, et al. (2020). Recent advances in sleep genetics.

[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8217384/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8217384/)
- Yap Y, et al. (2019). Bi-directional relations between stress and self-reported and actigraphy-assessed sleep: A daily intensive longitudinal study.

[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7066487/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7066487/)
- Eugene AR, et al. (2015). The neuroprotective aspects of sleep.

[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/)
- Thompson KI, et al. (2022). Acute sleep deprivation disrupts emotion, cognition, inflammation, and cortisol in young healthy adults.

[https://www.frontiersin.org/journals/behavioral-neuroscience/articles/10.3389/fnbeh.2022.945661/full](https://www.frontiersin.org/journals/behavioral-neuroscience/articles/10.3389/fnbeh.2022.945661/full)
- Mendonça F, et al. (2019). A review of approaches for sleep quality analysis.

[https://ieeexplore.ieee.org/abstract/document/8648428](https://ieeexplore.ieee.org/abstract/document/8648428)
- What is sleep deprivation? (2019).

[https://www.atsjournals.org/doi/pdf/10.1164/rccm.1996P11](https://www.atsjournals.org/doi/pdf/10.1164/rccm.1996P11)
- Tefft BC (2018). Acute sleep deprivation and culpable motor vehicle crash involvement.

[https://academic.oup.com/sleep/article/41/10/zsy144/5067408](https://academic.oup.com/sleep/article/41/10/zsy144/5067408)
- Wei R, et al. (2022). Effects of sleep deprivation on coronary heart disease.

[https://synapse.koreamed.org/articles/1516079955](https://synapse.koreamed.org/articles/1516079955)
- Tallis J, et al. (2021). Caffeine as a factor influencing the functioning of the human body—friend or foe?

[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8467199/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8467199/)
- Graupensperger S, et al. (2021). Daily-level effects of alcohol, marijuana, and simultaneous use on young adults’ perceived sleep health.

[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8664594/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8664594/)
- Singh N, et al. (2023). Effects of nicotine on the central nervous system and sleep quality in relation to other stimulants: A narrative review.

[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10733894/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10733894/)

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Medically reviewed by Nick Villalobos, MD — Written by Taylor Jones, RD —  Updated on August 6, 2024

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