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| Meta Title | How Much Sleep You Actually Need |
| Meta Description | While the amount of sleep we need changes as we age, most adults require between seven and nine hours a night. |
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| Boilerpipe Text | âOh man, I think I only got four hours last night.â
This may be a phrase youâve uttered after a night of tossing and turning. But getting fewer than seven hours of
sleep
isnât something you should wear as a badge of honor or brush off.
We get it. It can be challenging to get just the right amount of sleep. According to the
National Sleep Foundation
, about half of all people in the U.S. feel sleepy from three to seven days a week. Even losing out on one or two hours of sleep can impact your mood and
overall health
.
âTwo of the main factors that determine the amount of sleep you need are genetics and age,â says psychologist and sleep disorder specialist
Michelle Drerup, PsyD, DBSM
. Hereâs how to find out if youâre hitting your target or if your bedtime needs a makeover.
Necessary sleep by ageÂ
As we age, the amount of sleep our bodies need changes.
âBy adulthood, most healthy people need seven to nine hours,â says Dr. Drerup. The younger you are, the more sleep you need.
Hereâs how much kids and adults need, on average:
Age
Hours of sleep needed
0-3 months
14-17
4-12 months
12-16
1-5 years
10-14
3-5 years
10-13
6-12 years
9-12
13-18 years
8-10
19-64 years
7-9
65+ years
7-9
Age
0-3 months
Hours of sleep needed
14-17
4-12 months
Hours of sleep needed
12-16
1-5 years
Hours of sleep needed
10-14
3-5 years
Hours of sleep needed
10-13
6-12 years
Hours of sleep needed
9-12
13-18 years
Hours of sleep needed
8-10
19-64 years
Hours of sleep needed
7-9
65+ years
Hours of sleep needed
7-9
Of course, it can sometimes vary. âThere are people who are short sleepers, but itâs pretty rare,â Dr. Drerup notes. âWeâre not very good judges of how sleep loss affects us, and most people who think they do well on little sleep would probably function better with a little more.â
One common misconception is that older adults donât need as much sleep as they did in middle age. âOlder adults have different sleep patterns. They tend to sleep more lightly and may wake earlier in the morning,â she adds. âBut you still need the same amount of sleep over 24 hours, so if you sleep less at night, you might need a nap during the day.â
How much sleep do you need in each stage?
When you sleep, your body rests, recovers and rebuilds itself through four stages. An average sleep cycle lasts about 90 minutes. Ideally, you need
four to six cycles of sleep
every 24 hours to feel fresh and rested.
Each cycle contains four stages: three stages of non-rapid eye movement (NREM) sleep and one rapid eye movement (REM) stage. The time spent in each stage varies the longer youâre asleep and you might bounce between stages each night.
Hereâs what happens in each stage and the rough length of each one:
NREM Stage 1
This stage of light sleeping lasts five to 10 minutes. During this stage, youâre âdozing off,â as your body and brain activity begin to slow down. If youâre woken during this stage, you may feel as if you havenât fallen asleep at all.
NREM Stage 2
During this stage of light sleeping, your muscles begin to relax as your
body temperature drops
and your heart rate and breathing slow down. Your eye movement stops and your brain waves slow. Stage 2 NREM sleep accounts for about 45%-50% of your time asleep (the most of any stage).
NREM Stage 3: Deep Sleep
During this stage, your body is repairing itself by regrowing tissue, strengthening your immune system and building bones and muscle. During earlier sleep cycles, this stage could last 20 to 40 minutes and gets increasingly shorter as your sleep cycles progress. As you get older, you spend less time in this stage and more time in lighter stages of sleep.
Stage 4: REM Sleep
The
majority of our dreams
occur during this stage of sleep. Your brain activity greatly increases and can even match or exceed your usual brain activity when youâre awake. Your muscles enter a state of temporary paralysis, except for your eyes (which move rapidly during this stage) and the muscles you need to breathe.
Usually, the first period of REM sleep occurs around 90 minutes into your sleep cycle and lasts about 10 minutes. Each of your later REM stages gets longer the more hours you remain asleep.
Why sleep matters
Sleep benefits your physical, mental and emotional health. When youâre sleeping, your body rests and recovers â even on a cellular level. But getting enough sleep is a big part of this.
Some major benefits of getting the right amount of sleep include:
Boosting your
immune system
Strengthening your
emotional processing
Improving your mood and
decreasing stress
Improving
memory function
Improving cellular
growth
Repairing tissue and
muscle recovery
Increasing your
productivity
Improving your
exercise performance
On the flip side, shortchanging your sleep long term can lead to an increased risk of a variety of issues, including:
How to know if youâre getting enough sleep
If youâre not sure if youâre sleep-deprived or not, there are a few ways to find out:
Keep a sleep diary.
âTrack the time you go to bed and wake up and look for patterns,â Dr. Drerup suggests. âHow do you feel when you wake up, in the afternoon and at the end of the day? Do you have a midafternoon slump or feel like you need an extra cup of coffee? If so, you may not be meeting your sleep needs.â
Take a sleep vacation.
âIf you have the flexibility, pick a consistent bedtime and get up without an alarm for a week or two,â she recommends. If youâre
sleep-deprived
, youâll probably sleep a lot longer the first few days. But after three or four days, the amount of sleep you get each night should be close to what your body needs naturally.
Stick to a consistent bedtime.
You might not have a lot of choice about what time the alarm clock rings in the morning. But you may be able to tweak your
bedtime
. Figure out how many hours you want to slumber,
then add an extra 15 minutes to give yourself time to fall asleep
.
The bottom line: Your sleep is importantÂ
Getting enough sleep should absolutely be a priority for your health. Itâs not a waste of time, by any means, to make sure youâre getting the recommended amount of deep slumber each night. And losing precious time in bed can lead to larger health problems.
If you feel like youâre having trouble getting enough sleep (
or youâre still feeling sleepy after getting enough sleep
), talk to a healthcare provider. They can help you get to the root of the issue. |
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March 12, 2025/[Living Healthy](https://health.clevelandclinic.org/living-healthy)/[Sleep](https://health.clevelandclinic.org/living-healthy/sleep)
# How Much Sleep Do I Really Need?
Most adults need seven to nine hours, while young children need around 10 to 14
**Image content:** This image is available to view online.
View image online (https://assets.clevelandclinic.org/transform/128c4435-b4aa-4633-ad52-904705045444/waking-up-sleep-499784755)
Smiling woman stretching, sitting in bed
*âOh man, I think I only got four hours last night.â* This may be a phrase youâve uttered after a night of tossing and turning. But getting fewer than seven hours of [sleep](https://my.clevelandclinic.org/health/body/12148-sleep-basics) isnât something you should wear as a badge of honor or brush off.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. [Policy](https://health.clevelandclinic.org/advertising)
We get it. It can be challenging to get just the right amount of sleep. According to the [National Sleep Foundation](https://www.thensf.org/wp-content/uploads/2020/03/SIA-2020-Report.pdf#:~:text=Effects%20are%20widespread.%20Forty%20percent%20of%20adults,effects%2C%20as%20do%2036%20percent%20of%20men.), about half of all people in the U.S. feel sleepy from three to seven days a week. Even losing out on one or two hours of sleep can impact your mood and [overall health](https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep).
âTwo of the main factors that determine the amount of sleep you need are genetics and age,â says psychologist and sleep disorder specialist [Michelle Drerup, PsyD, DBSM](https://my.clevelandclinic.org/staff/8553-michelle-drerup). Hereâs how to find out if youâre hitting your target or if your bedtime needs a makeover.
## Necessary sleep by age
As we age, the amount of sleep our bodies need changes.
âBy adulthood, most healthy people need seven to nine hours,â says Dr. Drerup. The younger you are, the more sleep you need.
Hereâs how much kids and adults need, on average:
| Age | Hours of sleep needed |
|---|---|
| 0-3 months | 14-17 |
| 4-12 months | 12-16 |
| 1-5 years | 10-14 |
| 3-5 years | 10-13 |
| 6-12 years | 9-12 |
| 13-18 years | 8-10 |
| 19-64 years | 7-9 |
| 65+ years | 7-9 |
| Age | |
| 0-3 months | |
| Hours of sleep needed | |
| 14-17 | |
| 4-12 months | |
| Hours of sleep needed | |
| 12-16 | |
| 1-5 years | |
| Hours of sleep needed | |
| 10-14 | |
| 3-5 years | |
| Hours of sleep needed | |
| 10-13 | |
| 6-12 years | |
| Hours of sleep needed | |
| 9-12 | |
| 13-18 years | |
| Hours of sleep needed | |
| 8-10 | |
| 19-64 years | |
| Hours of sleep needed | |
| 7-9 | |
| 65+ years | |
| Hours of sleep needed | |
| 7-9 | |
Of course, it can sometimes vary. âThere are people who are short sleepers, but itâs pretty rare,â Dr. Drerup notes. âWeâre not very good judges of how sleep loss affects us, and most people who think they do well on little sleep would probably function better with a little more.â
One common misconception is that older adults donât need as much sleep as they did in middle age. âOlder adults have different sleep patterns. They tend to sleep more lightly and may wake earlier in the morning,â she adds. âBut you still need the same amount of sleep over 24 hours, so if you sleep less at night, you might need a nap during the day.â
Advertisement
### How much sleep do you need in each stage?
When you sleep, your body rests, recovers and rebuilds itself through four stages. An average sleep cycle lasts about 90 minutes. Ideally, you need [four to six cycles of sleep](https://www.ncbi.nlm.nih.gov/books/NBK526132/) every 24 hours to feel fresh and rested.
Each cycle contains four stages: three stages of non-rapid eye movement (NREM) sleep and one rapid eye movement (REM) stage. The time spent in each stage varies the longer youâre asleep and you might bounce between stages each night.
Hereâs what happens in each stage and the rough length of each one:
#### NREM Stage 1
This stage of light sleeping lasts five to 10 minutes. During this stage, youâre âdozing off,â as your body and brain activity begin to slow down. If youâre woken during this stage, you may feel as if you havenât fallen asleep at all.
#### NREM Stage 2
During this stage of light sleeping, your muscles begin to relax as your [body temperature drops](https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom) and your heart rate and breathing slow down. Your eye movement stops and your brain waves slow. Stage 2 NREM sleep accounts for about 45%-50% of your time asleep (the most of any stage).
#### NREM Stage 3: Deep Sleep
During this stage, your body is repairing itself by regrowing tissue, strengthening your immune system and building bones and muscle. During earlier sleep cycles, this stage could last 20 to 40 minutes and gets increasingly shorter as your sleep cycles progress. As you get older, you spend less time in this stage and more time in lighter stages of sleep.
#### Stage 4: REM Sleep
The [majority of our dreams](https://health.clevelandclinic.org/dreams-and-dreaming) occur during this stage of sleep. Your brain activity greatly increases and can even match or exceed your usual brain activity when youâre awake. Your muscles enter a state of temporary paralysis, except for your eyes (which move rapidly during this stage) and the muscles you need to breathe.
Usually, the first period of REM sleep occurs around 90 minutes into your sleep cycle and lasts about 10 minutes. Each of your later REM stages gets longer the more hours you remain asleep.
## Why sleep matters
Sleep benefits your physical, mental and emotional health. When youâre sleeping, your body rests and recovers â even on a cellular level. But getting enough sleep is a big part of this.
Some major benefits of getting the right amount of sleep include:
- Boosting your [immune system](https://pubmed.ncbi.nlm.nih.gov/20398008/)
- Strengthening your [emotional processing](https://pubmed.ncbi.nlm.nih.gov/29395984/)
- Improving your mood and [decreasing stress](https://pubmed.ncbi.nlm.nih.gov/32472738/)
- Improving [memory function](https://pubmed.ncbi.nlm.nih.gov/23589831/)
- Improving cellular [growth](https://pubmed.ncbi.nlm.nih.gov/8627466/)
- Repairing tissue and [muscle recovery](https://pubmed.ncbi.nlm.nih.gov/21550729/)
- Increasing your [productivity](https://pubmed.ncbi.nlm.nih.gov/28823195/)
- Improving your [exercise performance](https://pubmed.ncbi.nlm.nih.gov/25315456/)
On the flip side, shortchanging your sleep long term can lead to an increased risk of a variety of issues, including:
- [Diabetes](https://my.clevelandclinic.org/health/diseases/7104-diabetes)
- [Depression](https://health.clevelandclinic.org/what-you-should-know-about-the-relationship-between-oversleeping-and-depression/)
- [Heart problems](https://health.clevelandclinic.org/why-sleep-apnea-raises-your-risk-of-sudden-cardiac-death/)
- High blood pressure
- [Lowered immunity](https://health.clevelandclinic.org/strengthen-your-immune-system-with-simple-strategies/)
- [Obesity](https://my.clevelandclinic.org/health/diseases/7104-diabetes)
Advertisement
### How to know if youâre getting enough sleep
If youâre not sure if youâre sleep-deprived or not, there are a few ways to find out:
- **Keep a sleep diary.** âTrack the time you go to bed and wake up and look for patterns,â Dr. Drerup suggests. âHow do you feel when you wake up, in the afternoon and at the end of the day? Do you have a midafternoon slump or feel like you need an extra cup of coffee? If so, you may not be meeting your sleep needs.â
- **Take a sleep vacation.** âIf you have the flexibility, pick a consistent bedtime and get up without an alarm for a week or two,â she recommends. If youâre [sleep-deprived](https://health.clevelandclinic.org/how-long-can-you-go-without-sleep/), youâll probably sleep a lot longer the first few days. But after three or four days, the amount of sleep you get each night should be close to what your body needs naturally.
- **Stick to a consistent bedtime.** You might not have a lot of choice about what time the alarm clock rings in the morning. But you may be able to tweak your [bedtime](https://health.clevelandclinic.org/sleep-hygiene). Figure out how many hours you want to slumber, [then add an extra 15 minutes to give yourself time to fall asleep](https://health.clevelandclinic.org/what-time-should-i-go-to-bed).
### The bottom line: Your sleep is important
Getting enough sleep should absolutely be a priority for your health. Itâs not a waste of time, by any means, to make sure youâre getting the recommended amount of deep slumber each night. And losing precious time in bed can lead to larger health problems.
Advertisement
If you feel like youâre having trouble getting enough sleep ([or youâre still feeling sleepy after getting enough sleep](https://health.clevelandclinic.org/why-you-wake-up-tired-after-8-hours-of-sleep)), talk to a healthcare provider. They can help you get to the root of the issue.
Advertisement
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[](https://health.clevelandclinic.org/)
## Better health starts here
Sign up for our Health Essentials emails for expert guidance on nutrition, fitness, sleep, skin care and more.
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Health Library
Sleep Deprivation
[Overview](https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation#overview)
[Symptoms and Causes](https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation#symptoms-and-causes)
[Diagnosis and Tests](https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation#diagnosis-and-tests)
[Management and Treatment](https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation#management-and-treatment)
[Outlook / Prognosis](https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation#outlook-prognosis)
Health Library
Sleep Deprivation
[Overview](https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation#overview)
[Symptoms and Causes](https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation#symptoms-and-causes)
[Diagnosis and Tests](https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation#diagnosis-and-tests)
[Management and Treatment](https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation#management-and-treatment)
[Outlook / Prognosis](https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation#outlook-prognosis)
Advertisement
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### [Rest Easy: 8 Ways To Improve Your Sleep Hygiene](https://health.clevelandclinic.org/sleep-hygiene)
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A little âprep workâ before going to bed can help you get the quality sleep your body needs
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### [6 Reasons Why You Wake Up Tired, Even After a Long Nightâs Sleep](https://health.clevelandclinic.org/why-you-wake-up-tired-after-8-hours-of-sleep)
https://health.clevelandclinic.org/why-you-wake-up-tired-after-8-hours-of-sleep
Sleep disorders, mental health conditions and other health concerns can all affect the quality of your sleep
[](https://health.clevelandclinic.org/how-long-does-it-take-to-fall-asleep)
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### [How Long Should It Take To Fall Asleep?](https://health.clevelandclinic.org/how-long-does-it-take-to-fall-asleep)
https://health.clevelandclinic.org/how-long-does-it-take-to-fall-asleep
Most people fall asleep within 10 to 20 minutes, but if your experience is different, adjusting your sleep schedule may help
[](https://health.clevelandclinic.org/how-to-fall-asleep-fast)
September 24, 2025/[Sleep](https://health.clevelandclinic.org/living-healthy/sleep)
### [How To Fall Asleep Fast](https://health.clevelandclinic.org/how-to-fall-asleep-fast)
https://health.clevelandclinic.org/how-to-fall-asleep-fast
Stick to a consistent schedule, be mindful of screen time and work on reducing your stress levels before bed
[](https://health.clevelandclinic.org/napping)
September 17, 2025/[Sleep](https://health.clevelandclinic.org/living-healthy/sleep)
### [The Benefits of Naps and How To Do Them Right](https://health.clevelandclinic.org/napping)
https://health.clevelandclinic.org/napping
Napping can boost focus, memory and mood â if you time it right
[](https://health.clevelandclinic.org/sleep-tracking)
August 28, 2025/[Sleep](https://health.clevelandclinic.org/living-healthy/sleep)
### [Do Sleep Trackers Help You Achieve Better Sleep?](https://health.clevelandclinic.org/sleep-tracking)
https://health.clevelandclinic.org/sleep-tracking
These devices can help shed light on whatâs happening with your body during rest
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### [What Does It Mean To Be âCalifornia Soberâ?](https://health.clevelandclinic.org/what-is-cali-sober)
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### [Is That a Chlorine Rash? What Your Skin Is Telling You](https://health.clevelandclinic.org/chlorine-rash)
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A true chlorine allergy is extremely rare â itâs far more likely that you have a damaged skin barrier
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| Readable Markdown | *âOh man, I think I only got four hours last night.â* This may be a phrase youâve uttered after a night of tossing and turning. But getting fewer than seven hours of [sleep](https://my.clevelandclinic.org/health/body/12148-sleep-basics) isnât something you should wear as a badge of honor or brush off.
We get it. It can be challenging to get just the right amount of sleep. According to the [National Sleep Foundation](https://www.thensf.org/wp-content/uploads/2020/03/SIA-2020-Report.pdf#:~:text=Effects%20are%20widespread.%20Forty%20percent%20of%20adults,effects%2C%20as%20do%2036%20percent%20of%20men.), about half of all people in the U.S. feel sleepy from three to seven days a week. Even losing out on one or two hours of sleep can impact your mood and [overall health](https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep).
âTwo of the main factors that determine the amount of sleep you need are genetics and age,â says psychologist and sleep disorder specialist [Michelle Drerup, PsyD, DBSM](https://my.clevelandclinic.org/staff/8553-michelle-drerup). Hereâs how to find out if youâre hitting your target or if your bedtime needs a makeover.
## Necessary sleep by age
As we age, the amount of sleep our bodies need changes.
âBy adulthood, most healthy people need seven to nine hours,â says Dr. Drerup. The younger you are, the more sleep you need.
Hereâs how much kids and adults need, on average:
| Age | Hours of sleep needed |
|---|---|
| 0-3 months | 14-17 |
| 4-12 months | 12-16 |
| 1-5 years | 10-14 |
| 3-5 years | 10-13 |
| 6-12 years | 9-12 |
| 13-18 years | 8-10 |
| 19-64 years | 7-9 |
| 65+ years | 7-9 |
| Age | |
| 0-3 months | |
| Hours of sleep needed | |
| 14-17 | |
| 4-12 months | |
| Hours of sleep needed | |
| 12-16 | |
| 1-5 years | |
| Hours of sleep needed | |
| 10-14 | |
| 3-5 years | |
| Hours of sleep needed | |
| 10-13 | |
| 6-12 years | |
| Hours of sleep needed | |
| 9-12 | |
| 13-18 years | |
| Hours of sleep needed | |
| 8-10 | |
| 19-64 years | |
| Hours of sleep needed | |
| 7-9 | |
| 65+ years | |
| Hours of sleep needed | |
| 7-9 | |
Of course, it can sometimes vary. âThere are people who are short sleepers, but itâs pretty rare,â Dr. Drerup notes. âWeâre not very good judges of how sleep loss affects us, and most people who think they do well on little sleep would probably function better with a little more.â
One common misconception is that older adults donât need as much sleep as they did in middle age. âOlder adults have different sleep patterns. They tend to sleep more lightly and may wake earlier in the morning,â she adds. âBut you still need the same amount of sleep over 24 hours, so if you sleep less at night, you might need a nap during the day.â
### How much sleep do you need in each stage?
When you sleep, your body rests, recovers and rebuilds itself through four stages. An average sleep cycle lasts about 90 minutes. Ideally, you need [four to six cycles of sleep](https://www.ncbi.nlm.nih.gov/books/NBK526132/) every 24 hours to feel fresh and rested.
Each cycle contains four stages: three stages of non-rapid eye movement (NREM) sleep and one rapid eye movement (REM) stage. The time spent in each stage varies the longer youâre asleep and you might bounce between stages each night.
Hereâs what happens in each stage and the rough length of each one:
#### NREM Stage 1
This stage of light sleeping lasts five to 10 minutes. During this stage, youâre âdozing off,â as your body and brain activity begin to slow down. If youâre woken during this stage, you may feel as if you havenât fallen asleep at all.
#### NREM Stage 2
During this stage of light sleeping, your muscles begin to relax as your [body temperature drops](https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom) and your heart rate and breathing slow down. Your eye movement stops and your brain waves slow. Stage 2 NREM sleep accounts for about 45%-50% of your time asleep (the most of any stage).
#### NREM Stage 3: Deep Sleep
During this stage, your body is repairing itself by regrowing tissue, strengthening your immune system and building bones and muscle. During earlier sleep cycles, this stage could last 20 to 40 minutes and gets increasingly shorter as your sleep cycles progress. As you get older, you spend less time in this stage and more time in lighter stages of sleep.
#### Stage 4: REM Sleep
The [majority of our dreams](https://health.clevelandclinic.org/dreams-and-dreaming) occur during this stage of sleep. Your brain activity greatly increases and can even match or exceed your usual brain activity when youâre awake. Your muscles enter a state of temporary paralysis, except for your eyes (which move rapidly during this stage) and the muscles you need to breathe.
Usually, the first period of REM sleep occurs around 90 minutes into your sleep cycle and lasts about 10 minutes. Each of your later REM stages gets longer the more hours you remain asleep.
## Why sleep matters
Sleep benefits your physical, mental and emotional health. When youâre sleeping, your body rests and recovers â even on a cellular level. But getting enough sleep is a big part of this.
Some major benefits of getting the right amount of sleep include:
- Boosting your [immune system](https://pubmed.ncbi.nlm.nih.gov/20398008/)
- Strengthening your [emotional processing](https://pubmed.ncbi.nlm.nih.gov/29395984/)
- Improving your mood and [decreasing stress](https://pubmed.ncbi.nlm.nih.gov/32472738/)
- Improving [memory function](https://pubmed.ncbi.nlm.nih.gov/23589831/)
- Improving cellular [growth](https://pubmed.ncbi.nlm.nih.gov/8627466/)
- Repairing tissue and [muscle recovery](https://pubmed.ncbi.nlm.nih.gov/21550729/)
- Increasing your [productivity](https://pubmed.ncbi.nlm.nih.gov/28823195/)
- Improving your [exercise performance](https://pubmed.ncbi.nlm.nih.gov/25315456/)
On the flip side, shortchanging your sleep long term can lead to an increased risk of a variety of issues, including:
### How to know if youâre getting enough sleep
If youâre not sure if youâre sleep-deprived or not, there are a few ways to find out:
- **Keep a sleep diary.** âTrack the time you go to bed and wake up and look for patterns,â Dr. Drerup suggests. âHow do you feel when you wake up, in the afternoon and at the end of the day? Do you have a midafternoon slump or feel like you need an extra cup of coffee? If so, you may not be meeting your sleep needs.â
- **Take a sleep vacation.** âIf you have the flexibility, pick a consistent bedtime and get up without an alarm for a week or two,â she recommends. If youâre [sleep-deprived](https://health.clevelandclinic.org/how-long-can-you-go-without-sleep/), youâll probably sleep a lot longer the first few days. But after three or four days, the amount of sleep you get each night should be close to what your body needs naturally.
- **Stick to a consistent bedtime.** You might not have a lot of choice about what time the alarm clock rings in the morning. But you may be able to tweak your [bedtime](https://health.clevelandclinic.org/sleep-hygiene). Figure out how many hours you want to slumber, [then add an extra 15 minutes to give yourself time to fall asleep](https://health.clevelandclinic.org/what-time-should-i-go-to-bed).
### The bottom line: Your sleep is important
Getting enough sleep should absolutely be a priority for your health. Itâs not a waste of time, by any means, to make sure youâre getting the recommended amount of deep slumber each night. And losing precious time in bed can lead to larger health problems.
If you feel like youâre having trouble getting enough sleep ([or youâre still feeling sleepy after getting enough sleep](https://health.clevelandclinic.org/why-you-wake-up-tired-after-8-hours-of-sleep)), talk to a healthcare provider. They can help you get to the root of the issue. |
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