Are You Sleeping Enough? Experts Reveal the Ideal Hours

Sleep is essential for overall health, yet many people struggle to get enough rest. Experts have revealed that while most adults need between seven to nine hours of sleep, the quality of sleep is just as important as the duration.

Despite being a fundamental human need, sleep remains a scientific mystery.

“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.”

According to Molly Atwood, a behavioral sleep medicine clinician at Johns Hopkins, most people fall within the seven to nine-hour sleep range. This group tends to have the lowest risk of health problems. However, when people sleep less than six hours or more than nine hours, their risk of developing health issues increases.

Pelayo emphasized that feeling refreshed after waking up is a key indicator of good sleep quality.

“If somebody tells me that they sleep many hours but they wake up tired, something is wrong. You shouldn't leave your favorite restaurant feeling hungry.”

How Sleep Needs Change with Age

Sleep requirements change throughout life.

Newborns require 14 to 17 hours of sleep daily, while children and teenagers also need longer sleep durations due to rapid growth.

“Definitely when we're babies and children, because we are growing so rapidly, we do need a lot more sleep,” Atwood said.

The National Sleep Foundation recommends that:

• Adults (26-64 years) get 7 to 9 hours of sleep.
• Young adults (16-25 years) may need slightly more sleep.
• Seniors (65+ years) can function with slightly less sleep.

Sleep cycles last about 90 minutes and consist of different stages. Atwood explained that in the early night hours, people get more deep sleep, which helps repair and restore the body. This phase is crucial for physical healing and involves the release of growth hormones.

Also Read: World Sleep Day 2025: 10 Secret Hacks To Finally Beat Insomnia

In the later hours of the night, the body enters rapid eye movement (REM) sleep, which is responsible for learning and memory consolidation.

“Kids get more ‘deep sleep,’ with about 50% of the night spent in that stage,” Atwood said. “That percentage drops in adolescence as the body requires less physical repair.”

Do Women Need More Sleep Than Men?

While research does not confirm that women need more sleep than men, studies show that women tend to get slightly more sleep on average, Atwood said.

This gender difference appears during puberty. Teenage girls tend to sleep less than boys and report more insomnia symptoms, according to Pelayo.

Women also experience disruptions in sleep quality during key life stages such as pregnancy and menopause.

“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 Mayo Clinic neurologist specializing in sleep.

Hormonal changes also play a role, with many women needing more sleep before their menstrual cycle, Atwood added.

“There are definitely times that your body's telling you that you need more sleep. It's important to listen.”

When to Seek Help for Sleep Problems

Not getting enough sleep can cause irritability, lack of focus, and mood swings. Over time, these symptoms can lead to serious health issues.

“If you're not getting enough sleep or you have untreated insomnia or sleep apnea, your risk of depression increases,” Atwood warned.

Poor sleep is also linked to:

• High blood pressure
• Heart disease
• Stroke
• Weakened immune system
• Higher risk of Alzheimer’s disease

If someone is getting the recommended 7-9 hours of sleep but still wakes up tired, they should consult a primary care physician to rule out underlying health conditions. If sleep problems persist, a sleep specialist can help diagnose and treat disorders like insomnia or sleep apnea.

With growing awareness of the importance of sleep, experts emphasize that prioritizing both quantity and quality is key to long-term well-being.