How much sleep do you need?

How many hours of sleep do I need?

The NHS says adults need 7 to 9 hours on average. Its page on tiredness gives a wider aim of 6 to 9 hours.

Think of 7 to 9 hours like a range of shoe sizes: most adults fit somewhere in it. But your size is the one you can walk in all day. For sleep, that’s the hours that keep you alert until bedtime.

Under 7 hours most nights? Two US sleep science groups link that to weight gain, diabetes, high blood pressure, heart disease, stroke and depression. It’s also linked to more mistakes and accidents.

Your first move: count back 7 to 9 hours from your alarm. Up at 7am? Aim to be asleep between 10pm and midnight.

How much sleep do you need by age?

Children need more. The NHS says children need 9 to 13 hours, and toddlers and babies need 12 to 17.

These ages come from the US National Sleep Foundation. Its experts say an hour or two either side may be fine, depending on the person.

Do women need more? The NHS gives one range for all adults, women included. But pregnancy and the menopause can bring hormone changes that cause tiredness.

The NHS also lists the menopause as a cause of insomnia (trouble getting to sleep or staying asleep). In your 40s or 50s and sleeping badly? Check the signs of perimenopause.

How do I know if I’m getting enough sleep?

The real test is how you feel by day. The NHS says you probably don’t get enough sleep if you’re constantly tired during the day.

Sleep need varies with your genes, health, habits and surroundings. Some people do well at the low end of the range. Others need every minute of the top end.

A sleep diary makes your nights and days easy to compare. Wearing a tracker? Read how accurate sleep trackers are before you trust its number.

Had a bad night? The NHS says don’t sleep in, but stick to your usual hours. More on that in weekend catch-up sleep.

How much sleep is too much?

Over 9 hours most nights may be fine for young adults, people catching up on lost sleep and people who are ill. That’s the view of the same US sleep groups.

For everyone else, they say it’s uncertain whether sleeping over 9 hours is linked to health risks. The National Sleep Foundation adds that people who usually sleep outside the normal range may be showing signs of a serious health problem.

So hours alone don’t tell you much. Sleeping long and still waking tired for a few weeks is worth a GP visit.

How can I get more sleep?

Short on sleep today? The NHS says don’t drive when you feel sleepy.

Still lying awake after changing your habits? Your GP may offer cognitive behavioural therapy (CBT). It’s a talking therapy that helps you change the thoughts and habits that keep you awake.

See CBT for insomnia for what it involves.

For a coffee cut-off that fits your day, see caffeine and sleep.

When to speak to a GP

Book an appointment if:

• Changing your sleep habits hasn’t helped, or you’ve had trouble sleeping for months.
• Poor sleep or tiredness makes daily life hard to cope with.
• You’ve felt tired for a few weeks and don’t know why, or you also have weight loss or mood changes.
• You’ve been told your breathing stops and starts, or you gasp, snort or choke in your sleep. These are main signs of sleep apnoea, especially if you also always feel very tired during the day. Bring the person who saw it, if you can.
• You fall asleep suddenly during the day.

Many medicines can cause insomnia. Never stop or change a prescribed medicine without your prescriber.

Tired even after good nights? See why you might be always tired.