Theory Bite

How much sleep do you really need?

Most of us need more than we get. Here's the number, and why it matters.

3 min readSleep

The short answer

Most adults need 7 hours or more on a regular basis. Sleeping 6 hours or less, night after night, is linked to poorer health, more mistakes and a higher risk of accidents.

Key points

7+ hours for adults

Sleep experts recommend at least 7 hours a night for adults aged 18 to 60.

Short sleep adds up

A regular pattern of short nights is linked to weight gain, diabetes, heart disease and low mood.

Timing matters too

Waking at the same time every day helps your body clock, even on weekends.

Watch the evening chai

Caffeine can stay in your system for hours and keep you up.

Move by day, sleep at night

Regular physical activity is linked to better sleep.

The longer read

Sleep is often the first thing we cut when life gets busy. Late dinners, one more episode, an early start. But sleep is when your body recovers, and it affects how you feel, think and move the next day.

The number

Sleep experts from the American Academy of Sleep Medicine and the Sleep Research Society reviewed more than 5,000 studies. Their advice: adults aged 18 to 60 should sleep 7 hours or more a night, regularly. Some people, like young adults or those recovering from illness, may need more.

Why it matters

Regularly sleeping less than 7 hours is linked to weight gain, diabetes, high blood pressure, heart disease, low mood, more mistakes and a higher risk of accidents. One short night won't ruin your health, but a pattern of them adds up.

Small things that help

Wake up at the same time every day, weekends included.
Have dinner a little earlier when you can.
Keep evening chai or coffee light, as caffeine can stay in your system for hours.
Put your phone away 30 minutes before bed.
Move during the day. Regular activity is linked to better sleep.

If you snore loudly, wake up gasping, or feel exhausted even after a full night's sleep, it's worth talking to a doctor.

Try this

Give it a go

Pick one wake-up time and stick to it for 7 days, weekends included. Set a phone alarm 30 minutes before bed as your cue to put the screen away.

Think about itWhat usually keeps you up later than you planned?

Put it into practice

It's easier to keep going when you're doing it with others. Start one today.

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Where this comes from

General wellness information, not medical advice. If you have a health condition, are pregnant, or are starting something new after a long break, check with your doctor first.