How Much Sleep Do You Really Need?

TL;DR – How Much Sleep Do You Need?

• Most UK adults need 7–9 hours of sleep per night (1).

• Older adults still need 7–8 hours, but sleep tends to become lighter and more fragmented with age (2, 3).

• Signs of poor sleep include tiredness, irritability, poor concentration, and weakened immunity (6).

• Chronic sleep loss increases the risk of heart disease, diabetes, obesity, and poor mental health (7, 8, 9).

• Sleep quality matters as much as sleep duration - track your rest, set routines, and optimise your sleep environment (10).

• If sleep disruption persists, therapies like CBT-I or CBH can be very effective.

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Sleep is more than rest, it’s one of nature’s oldest medicines.

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Why Sleep Is Essential for Health and Wellbeing

We’ve all asked it after a groggy morning: “How much sleep do I actually need?” The classic answer is “8 hours,” but the reality is more nuanced. Sleep requirements vary depending on age, health, stress, and even genetics.

Sleep is critical for physical and mental wellbeing: it restores the body, consolidates memory, regulates emotions, and supports immunity (Walker, 2017). Missing out can affect everything from mood to long-term health.

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How Much Sleep Do We Need at Different Ages?

According to the NHS, most healthy adults require 7–9 hours of sleep each night (1). Children and teenagers need significantly more, while older adults often require slightly less, around 7–8 hours (2).

Recommended Sleep by Age Group (Chart)

Here’s a snapshot of recommended sleep by age (3):

• Adults (18–64): 7–9 hours

• Older adults (65+): 7–8 hours

• Teenagers (14–17): 8–10 hours

• School-age children (6–13): 9–11 hours

• Toddlers & infants: 10–14 hours

• Newborns: up to 17 hours

Average recommended sleep duration by age group. While newborns may need up to 14–17 hours, most UK adults function best on 7–9 hours per night (NHS, 2022).

These are guidelines, not hard rules. Some people feel rested with less; others may need more. What matters most is how refreshed you feel during the day (4).

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Why Sleep Needs Vary from Person to Person

Not everyone thrives on the same amount of rest. Factors that influence your sleep needs include:

• Age (as above)

• Health conditions such as anxiety, depression, or chronic illness (5)

• Lifestyle (e.g. shift work, caregiving, high stress)

• Genetics - some people genuinely function well on fewer hours

• Sleep quality - frequent waking means the same “hours” may not be restorative

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What Happens If You Don’t Get Enough Sleep?

You might be hitting the recommended number of hours but still not sleeping well. Warning signs include:

• Daytime sleepiness or fatigue

• Irritability and mood changes

• Trouble focusing or remembering details

• Weakened immunity and slower recovery (6)

The Risks of Too Little (and Too Much)

A consistent lack of sleep is linked with:

• Higher risk of heart disease and diabetes (7)

• Reduced mental health and emotional resilience (8)

• Obesity and poorer metabolic function (9)

Interestingly, oversleeping (more than 9–10 hours regularly) can also be associated with poor health, often because of underlying conditions.

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Sleep in Older Adults – What Changes With Age?

It’s a common myth that older adults “need less sleep.” In fact, the need for sleep doesn’t decline much with age, but the way sleep is structured often changes. Research shows that:

• Older adults spend more time in lighter sleep stages and less in deep, restorative slow-wave sleep (11).

• Sleep becomes more fragmented, with increased waking and difficulty returning to sleep (12).

• Circadian rhythms may shift earlier (“early to bed, early to rise”), known as advanced sleep phase syndrome (13).

Sleep Consolidation and Ageing

This means older adults may still need 7–8 hours, but their sleep is often poorer quality and less consolidated, which can impact energy levels.

Sleep becomes lighter and more fragmented with age. Deep slow-wave sleep declines, while light sleep increases, contributing to reduced sleep consolidation in older adults (Mander et al., 2017; Ohayon et al., 2004).

Practical Sleep Tips for Older Adults

• Keep a regular bedtime and wake time.

• Limit caffeine in the afternoon/evening.

• Create a dark, cool, quiet bedroom environment.

• Stay active - exercise supports deeper sleep.

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Tips for Better Sleep at Any Age

Here are practical, evidence-based steps to discover your personal sleep balance:

• Keep a sleep diary - track bedtime, waking, and energy for 2 weeks (10).

• Set a regular routine - consistent sleep/wake times regulate your body clock.

• Optimise your environment - cool, dark, quiet rooms improve sleep.

• Limit screens, caffeine, and alcohol before bed.

• Wind down with relaxation (mindfulness, journaling, breathing).

• Seek support if problems persist - Approaches such as CBT-I (recommended by the NHS for insomnia) or CBH may help improve sleep difficulties for many people.

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Final Thoughts on Sleep and Health

There’s no single “perfect” amount of sleep. Most adults in the UK need 7–9 hours, but your personal needs may shift throughout life.

The key is to listen to your body: if you wake refreshed, can focus during the day, and feel emotionally balanced, you’re probably getting enough. If not, small lifestyle changes, or professional support, can make all the difference.

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References

1. NHS (2022). How many hours of sleep are you getting? Available at: https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/ [Accessed 11 Sept 2025].

2. Imperial College Healthcare NHS Trust (2019). A timetable for a better night’s sleep. Available at: https://www.imperial.nhs.uk/-/media/website/patient-information-leaflets/respiratory-medicine/sleep-services/a-timetable-for-a-better-nights-sleep.pdf [Accessed 11 Sept 2025].

3. NHS (2023). Insomnia. Available at: https://www.nhs.uk/conditions/insomnia/ [Accessed 11 Sept 2025].

4. NHS Inform Scotland (2022). Insomnia. Available at: https://www.nhsinform.scot/illnesses-and-conditions/mental-health/insomnia/ [Accessed 11 Sept 2025].

5. NHS Inform Scotland (2022). Insomnia. Available at: https://www.nhsinform.scot/illnesses-and-conditions/mental-health/insomnia/ [Accessed 11 Sept 2025].

6. NHS (2023). Sleep and tiredness. Available at: https://www.nhs.uk/live-well/sleep-and-tiredness/ [Accessed 11 Sept 2025].

7. Lu, K., et al. (2019). Sleep duration and cardiovascular outcomes: a systematic review and meta-analysis. BMJ, 364, l521. doi: 10.1136/bmj.l521.

8. NHS (2022). Every Mind Matters: Sleep and mental health. Available at: https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/ [Accessed 11 Sept 2025].

9. Public Health England (2018). Sleep and health briefing. Available at: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/757333/Sleep_and_health_briefing.pdf [Accessed 11 Sept 2025].

10. University Hospital Southampton NHS Foundation Trust (2019). Sleep Hygiene Leaflet. Available at: https://www.uhs.nhs.uk/Media/UHS-website-2019/Patientinformation/Other/Sleep-hygiene-3276-PIL.pdf [Accessed 11 Sept 2025].

11. Mander, B.A., Winer, J.R. and Walker, M.P. (2017). Sleep and human aging. Neuron, 94(1), pp.19-36. doi: 10.1016/j.neuron.2017.02.004.

12. Ohayon, M.M., Carskadon, M.A., Guilleminault, C. and Vitiello, M.V. (2004). Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: developing normative sleep values across the human lifespan. Sleep, 27(7), pp.1255–1273. doi: 10.1093/sleep/27.7.1255.

13. Duffy, J.F. and Czeisler, C.A. (2002). Age-related change in the relationship between circadian period, circadian phase, and diurnal preference in humans. Neuroscience Letters, 318(3), pp.117–120. doi: 10.1016/S0304-3940(01)02427-2.