How much sleep do you need? The real guidelines

How much sleep do you really need?

For a healthy adult, the recommendations are 7 hours or more a night, generally 7 to 9 hours, and 7 to 8 hours after 65^[1]^[2]. But the need varies from person to person^[2], and if you have insomnia, trying to hit an exact number every night can keep both the worry and the insomnia going^[3].

By Andy Leleux, sleep technologist · Updated on 28 October 2026

Key points

Adults: 7 hours or more, most often between 7 and 9 hours; after 65: 7 to 8 hours^[1]^[2].
Your need depends on genetics, habits, health and environment^[2].
Insomnia is defined by difficulty sleeping and its consequences, not by a number of hours^[4].
Rigid expectations about sleep are among the beliefs that keep insomnia going^[3].

What the recommendations say

The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults sleep 7 hours or more a night, on a regular basis^[2].
The National Sleep Foundation recommends 7 to 9 hours for adults and 7 to 8 hours after 65 (8 to 10 hours for teenagers)^[1].

These benchmarks apply to healthy people without a sleep disorder. The authors point out that durations slightly outside these ranges can suit some people^[1].

A need that varies from person to person

How much sleep you need depends on genetic factors, habits, health and environment^[2]. Some people feel fully rested after 7 hours; others need 9.

The best indicator is not the number on a watch or an app, but how you feel during the day: do you feel rested, alert and in a good mood, without nodding off in quiet moments?

The “8 hours” trap

People who sleep badly often have the same thought: “I absolutely must get 8 hours, or my day is ruined.” Researchers have identified this kind of thinking as one of the types of belief that keep insomnia going, along with worry about the consequences of a bad night and a feeling of helplessness over sleep^[3].

The mechanism is simple: the more you monitor your sleep and dread the night, the more tense you are when it is time to sleep, and the further sleep slips away. Aiming for an exact number every night, or staying in bed longer to “catch up”, feeds this cycle.

A bad night does not have to ruin your day

After a short night, you often feel less well. But staying in bed longer the next day or taking a long nap reduces your drive to sleep the following evening. Keeping to your usual times helps you get back into a rhythm.

Is sleeping little the same as insomnia?

Not necessarily. Insomnia is not defined by a number of hours, but by difficulty sleeping when you have the chance to, and by its effect on your days^[4]. Someone who sleeps 6 hours and feels well does not have insomnia; someone who sleeps 7 hours but has broken nights and difficult days may have it.

To see where you stand, read Do I have insomnia? or take the ISI test.

And during CBT-I?

Sleep restriction starts by cutting the time you spend in bed, sometimes to under 7 hours. This is temporary and intentional: your sleep consolidates, then your window widens as your sleep consolidates. The extra tiredness of the first weeks then fades^[5]. The goal is not a number, but more continuous sleep and better days.

Frequently asked questions

Do you really need 8 hours of sleep a night?

No, 8 hours is not a rule. The recommendations are 7 hours or more for an adult, most often between 7 and 9 hours, with differences from person to person.

I sleep 6 hours and feel fine: is that a problem?

If you feel well during the day, without sleepiness, it is not insomnia. The recommendation is still 7 hours or more for long-term health: if you have any doubts, talk to your doctor.

Do we sleep less as we get older?

A little: the recommendation for people over 65 is 7 to 8 hours, compared with 7 to 9 hours for adults (see insomnia after 60). Sleep often becomes lighter and more fragmented, but insomnia that affects your days is not “normal” with age, and it can be treated.

Can you catch up on sleep at the weekend?

A lie-in shifts your body clock and reduces your drive to sleep the following evening. If you sleep badly, getting up at the same time every day helps more.

Do smartwatches measure sleep accurately?

They give an estimate, without the accuracy of a sleep study. Checking your numbers every morning can also feed worry about sleep: how you feel during the day is a better guide.

Sources

[1] Hirshkowitz M, et al. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40-43. PubMed

[2] Watson NF, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843-844. PubMed

[3] Morin CM, et al. Dysfunctional beliefs and attitudes about sleep (DBAS): validation of a brief version (DBAS-16). Sleep. 2007;30(11):1547-1554. PubMed

[4] Riemann D, et al. The European Insomnia Guideline: an update on the diagnosis and treatment of insomnia 2023. J Sleep Res. 2023;32(6):e14035. PubMed

[5] Kyle SD, et al. Sleep restriction therapy for insomnia is associated with reduced objective total sleep time, increased daytime somnolence, and objectively impaired vigilance. Sleep. 2014;37(2):229-237. PubMed

This guide provides information and does not replace advice from a doctor or psychologist. If you are in distress, call your local crisis line at any hour: 1813 or 0800 32 123 in Belgium, 116 123 in the UK and Ireland, 988 in the US. In immediate danger, call 112 in Europe or your local emergency number.