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1. Shard Calculation

Query:

Response:

Calculated Shard: 95 (from laksa105)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa095.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need","crawl_time":1775793614,"first_indexed_time":1536072428,"http_code":200,"src_unparsed":"org,sleepfoundation!www,\/how-sleep-works\/how-much-sleep-do-we-really-need s443","src_root_hash":"1916647574837971495","history_drop_reason":null,"meta_title":"How Much Sleep Do You Need?","meta_descriptions":["Sleep is essential, but how much sleep do we really need? Learn about how many hours of sleep kids and adults need and read useful tips for better sleep."],"attrs_boilerpipe_text":"Skip to content\nKey Takeaways\nMost healthy adults need between seven and nine hours of sleep each night.\nInfants, young children, and teenagers should get more sleep to support their growth and development.\nFeel like you’re constantly chasing sleep but never sure if you’re getting enough? Figuring out how much sleep you actually need can feel like solving a mystery. But sleep isn’t a luxury—it’s a biological necessity—and getting the right amount can mean the difference between powering through your day and dragging yourself through it. \nSo how many hours do you really need to feel rested, focused, and at your best? Let’s break it down.\nAs a basic rule, healthy adults need at least seven hours of sleep per night\n.\nBabies\n,\nyoung children\n, and\nteens\nneed even more sleep to enable their growth and development\n.\nGetting less than seven hours has been linked to a weakened immune system, reduced job performance, and a heightened risk of accidents (including car accidents). An ongoing lack of sleep is also associated with many serious health issues, including high blood pressure, heart disease, weight gain, obesity, diabetes, and depression. \nIf seven hours is the minimum, a natural follow-up question is whether adults can sleep too much. According to experts, the answer isn’t so clear. Sometimes\nsleeping more than nine hours\nis a sign of an underlying health problem, but getting extra sleep can be appropriate in certain circumstances, such as when you’re sick or trying to\ncatch up on sleep\n.\nStart sleeping better with a\nHome Sleep Study\nTake a one-night sleep study in your own bed, review results with a certified sleep expert, and get a personalized treatment plan.\nGet Started\n4.8\n55,000+ patients\nRecommended Hours of Sleep by Age\nThe amount of sleep a person needs depends on their age. Experts at organizations like the American Academy of Sleep Medicine, Sleep Research Society, and the American Academy of Pediatrics have endorsed a recommended sleep chart by age.\nAge group\nAge range\nRecommended hours of sleep\nInfant\n4-12 months\n12-16 hours (including naps)\nToddler\n1-2 years\n11-14 hours (including naps)\nPreschool\n3-5 years\n10-13 hours (including naps)\nSchool-age\n6-12 years\n9-12 hours\nTeen\n13-18 years\n8-10 hours\nAdult\n18 years and older\n7 hours or more\nThere’s no specific recommendation for\nnewborns\n, because there’s limited research about how much sleep they truly need. That said, babies under four months often sleep between 14 and 17 hours per day\n.\nFinding the Right Amount of Sleep for You\nThese guidelines serve as a rule of thumb for how much sleep babies, children, and adults need. Experts acknowledge that the ideal amount of sleep can vary from person to person\n. Some people need more or less sleep than the suggested amount for their age. \nDeciding how much sleep\nyou\nneed means considering your overall health, daily activities, and typical sleeping patterns. Some questions that can help you assess your individual sleep needs include:\nAre you productive, healthy, and happy on seven hours of sleep? Or have you noticed that you require more hours of sleep to get into high gear?\nDo you unwillingly doze off during the day?\nDo you have health issues that might require more rest? Are you taking any medications that affect your sleep or daytime energy levels?\nDo you have a high level of daily energy expenditure? Do you frequently play sports or work in a labor-intensive job?\nDo your daily activities require alertness to do them safely? Do you drive every day or operate heavy machinery? Do you feel sleepy while doing these activities?\nAre you experiencing or do you have a history of a\nsleep disorder\n?\nDo you depend on caffeine to get you through the day?\nWhen you have an open schedule, do you tend to sleep more?\nAre you pregnant or breastfeeding?\nYou can use your answers to these questions to hone in on your optimal amount of sleep. You can also talk to your doctor to review your overall health, your typical sleep patterns, and whether you might need more or less sleep than recommended.\nYou may find that having sleep-related data can help you think about these questions. For example, keeping a\nsleep diary\nor wearing a sleep tracker may help you detect trends in how you sleep at night and how it affects you during the day.\nSleep Quality vs. Quantity\nWhen thinking about sleep needs, it’s easy to focus on quantity. But a good night’s rest isn’t just about how many hours you’re asleep—\nthe quality of your sleep\nis just as important.\nLow-quality sleep often feels restless or disrupted, making it less refreshing than solid, continuous sleep\n. Fragmented sleep hinders your ability to progress through the four\nstages of sleep\n, all of which are necessary for healthy sleep\n.\nResearch is increasingly finding that poor quality sleep can be just as harmful as a reduced quantity of sleep\n. Disrupted sleep has been linked to many symptoms of\nsleep deprivation\n, including impaired memory\nand poor mood\n. Low-quality sleep may also raise long-term risks of numerous mental and physical health problems\n.\nREM and Deep Sleep\nEach night, we move through multiple sleep cycles that last 90 to 120 minutes\n. These sleep cycles are made up of four stages of sleep. All four stages are important to good sleep, but two specific stages have an especially big impact.\nDuring\ndeep sleep\n, also known as stage 3 sleep, your breathing and heart rate slow down, and your brain and body relax\n. This aids in your body’s rest and recovery, allowing you to wake up feeling rejuvenated.\nDeep sleep also contributes to the health of your immune system, bones, and other tissues\n. On most nights, deep sleep makes up around 10% to 20% of your total sleep time, or about 90 minutes if you sleep for seven to eight hours\n.\nRapid eye movement (REM) sleep\nis the last sleep stage, and it usually makes up 20% to 25% of your time asleep (or about two hours)\n. During REM sleep, your pulse and breathing get faster, and brain activity picks up significantly, almost to the level of being awake\n. Dreaming is most active and intense during REM sleep. Research has found REM sleep is important for memory, mood, and overall brain function\n.\nIt’s challenging to know if you’re actually getting enough sleep. Reflecting on three key factors can help determine if you’re getting the right amount of rest. \nHow you wake up:\nIf you feel refreshed when you wake up, that’s a good sign. If you struggle to start your day, it may indicate that you’re short on sleep.\nSleepiness during the day:\nIf you find that you’re nodding off or extremely tired during the day, it could be a result of insufficient sleep at night.\nYour concentration levels:\nGood sleep helps you focus, so if you have trouble with concentration, it might be because you’re not getting enough sleep.\nTrack Your Sleep Quantity and Quality\nSleep tracking devices and apps can reveal patterns in your sleep duration, quality, and disruptions, giving you a clearer picture of whether your nightly rest is restorative.\nAccording to a SleepFoundation.org survey, people who use a sleep tracker are more than two and a half times more likely than those who don’t to report waking up feeling “very alert.” Conversely, people who don’t use a tracker were nearly 20% more likely to say they wake up feeling groggy.\nWhile sleep trackers can’t diagnose disorders, they can be a useful tool for developing better sleep habits. Use them in combination with a simple self-check each morning: Do you feel refreshed? Are you able to stay alert and focused throughout the day without relying heavily on caffeine? If not, you may not be getting enough quality sleep — even if your total time in bed seems sufficient.\nNot getting enough sleep can have far-reaching consequences. Some of the immediate signs of sleep deprivation include: \nExtreme tiredness during the day\nSlowed thinking and reaction time, heightening the risk of errors and accidents\nReduced focus and memory\nIrritability\nFeelings of anxiety or depression\nIf insufficient sleep becomes a lasting problem, it can also give rise to other health issues, including:\nHigh blood pressure, heart problems, and stroke\nDecreased immune function\nType 2 diabetes\nKidney disease\nObesity\nLearn Even More About Sleep\nSign up to receive emails about how to improve your sleep,\u2028as well as our comprehensive Better Sleep Guidebook.\nTo improve your sleep, start by making sleep a priority in your schedule. This means\ncalculating the hours you need\nso that work or social activities don’t infringe on time for sleep.\nIt’s also worth taking steps to boost your sleep quality. Enhancing your bedroom setting and sleep-related habits can make it easier to get the quantity and quality of\nsleep you need\n.  Practical ways that you can improve your\nsleep hygiene\ninclude\n:\nSticking to the same sleep schedule every day, even on weekends\nPracticing a relaxing\nbedtime routine\nto make it easier to fall asleep quickly\nChoosing a supportive,\ncomfortable mattress\nand outfitting your bed with quality\npillows\nand\nbedding\nMinimizing potential disruptions from\nlight\nand\nsound\nwhile optimizing your\nbedroom temperature\n(between 65 and 68 degrees Fahrenheit)\nDisconnecting from electronic devices like mobile phones and laptops for at least 30 minutes and ideally an hour before bed\nAvoiding caffeine in the late afternoon or evening\nLimiting alcohol consumption, especially in the hours before bed\nIf you’re a parent or caregiver, many of the same tips apply to help children and teens get the recommended amount of sleep.If you or a family member are experiencing symptoms such as significant sleepiness during the day,\ninsomnia\n, leg cramps, snoring, or another issue that is preventing you from sleeping well, talk with a doctor to determine the underlying cause.\nFrequently Asked Questions\nWhat is the 10-3-2-1-0 rule for sleep?\nThe 10-3-2-1-0 rule is a method of enhancing sleep hygiene. Each number represents a certain habit that can make it easier to get good sleep. \n-Avoid caffeine consumption for\n10 hours\nbefore bedtime.\n-Do not drink alcohol or eat any food for\n3 hours\nbefore going to bed. \n-Finish all work-related tasks\n2 hours\nbefore bed to give your mind time to wind down.\n-Stop all screen time, including with your TV or phone, for\n1 hour\nbefore bedtime. \n-Wake up when your alarm goes off in the morning with\n0 uses\nof the snooze button.\nWhy is it important to sleep between 10 p.m. and 2 a.m.?\nYour body’s internal clock, also known as its\ncircadian rhythm\n, functions best when it’s aligned with the timing of day and night\n. So sleeping when it’s dark outside (between the hours of 10 p.m. and 2 a.m.) can support better alignment of your circadian rhythm\n. It’s also when you tend to spend the most time in the deep sleep stage, so not sleeping during these hours may affect whether your sleep feels refreshing.\nUltimately, you may not always be able to sleep the entirety of the time between 10 p.m. and 2 a.m., but trying to coordinate your schedule to be sleeping when it’s dark outside can help limit circadian misalignment.\nWhy am I still tired after sleeping for 8 hours?\nUnrefreshing sleep is frequently a consequence of restless sleep. For example, you might have been in bed for eight hours but spent part of that time tossing and turning. This is a common problem for people with insomnia or who have other health issues like acid reflux that interfere with sleep.\nIt could also be a sign of an underlying sleep disorder. Some sleep disorders cause repeated awakenings during the night that detract from your sleep quality, these awakenings are so brief that you don’t even realize they’re happening.\nFor example, sleep apnea, a condition involving repeated breathing interruptions during sleep, can make sleep unrefreshing regardless of how many hours you sleep. Other types of less-common sleep disorders also cause excessive daytime sleepiness\n.\nIs it healthy to nap during the day?\nFor adults,\nnapping during the day\ncan be healthy, but you want to nap strategically. That means considering the timing and length of any nap. \nNap timing:\nYou don’t want to nap too late in the afternoon, which can make it harder for you to fall asleep at your normal bedtime\n.\nNap length:\nTo avoid waking up groggy from a nap, you should nap for either a maximum of 20 minutes or for about 90 minutes. In this way, you either wake up before entering deeper stages of sleep or you are able to complete a full sleep cycle before waking up.\nStill have questions? Ask our community!\nJoin our\nSleep Care Community\n— a trusted hub of product specialists, sleep health professionals, and people just like you. Whether you’re searching for the perfect mattress or need expert sleep advice, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\nWritten By\nEric Suni,\nContributing Writer\nEric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.\nMedically Reviewed by\nAbhinav Singh, MD, MPH, FAASM,\nSleep Medicine Physician\nMD\nDr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation.\r\n\r\nDr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education.\nLearn more about our Editorial Team\nReferences\n22 Sources\nWatson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, Dinges DF, Gangwisch J, Grandner MA, Kushida C, Malhotra RK, Martin JL, Patel SR, Quan SF, Tasali E. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med 2015;11(6):591–592.\nhttps:\/\/jcsm.aasm.org\/doi\/10.5664\/jcsm.4758\nParuthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/27707447\/\nA.D.A.M. Medical Encyclopedia. (2020, October 2). Bedtime habits for infants and children. MedlinePlus.\nhttps:\/\/medlineplus.gov\/ency\/article\/002392.htm\nCirelli, C. (2024, May). Insufficient sleep: Definition, epidemiology, and adverse outcomes. In R. Benca & A. Eichler (Ed.). UpToDate.\nhttps:\/\/www.uptodate.com\/contents\/insufficient-sleep-definition-epidemiology-and-adverse-outcomes\nLibman, E., Fichten, C., Creti, L., Conrod, K., Tran, D. L., Grad, R., Jorgensen, M., Amsel, R., Rizzo, D., Baltzan, M., Pavilanis, A., & Bailes, S. (2016). Refreshing Sleep and Sleep Continuity Determine Perceived Sleep Quality. Sleep disorders, 2016, 7170610. https:\/\/doi.org\/10.1155\/2016\/7170610\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/27413553\/\nMedlinePlus: National Library of Medicine (US). (n.d.). Healthy Sleep.\nhttps:\/\/medlineplus.gov\/healthysleep.html\nVan Someren, E. J., Cirelli, C., Dijk, D. J., Van Cauter, E., Schwartz, S., & Chee, M. W. (2015). Disrupted sleep: From molecules to cognition. The Journal of Neuroscience, 35(41), 13889–13895.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/26468189\/\nRolls, A., Colas, D., Adamantidis, A., Carter, M., Lanre-Amos, T., Heller, H. C., & de Lecea, L. (2011). Optogenetic disruption of sleep continuity impairs memory consolidation. Proceedings of the National Academy of Sciences of the United States of America, 108(32), 13305–13310.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/21788501\/\nFinan, P. H., Quartana, P. J., & Smith, M. T. (2015). The effects of sleep continuity disruption on positive mood and sleep architecture in healthy adults. Sleep, 38(11), 1735–1742.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/26085289\/\nMedic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, 151–161.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/28579842\/\nSchwab, R. J. (2022, September). Overview of sleep. Merck Manual Consumer Version.\nhttps:\/\/www.merckmanuals.com\/home\/brain,-spinal-cord,-and-nerve-disorders\/sleep-disorders\/overview-of-sleep\nNational Institute of Neurological Disorders and Strokes (NINDS). (2024, September 05). Brain basics: Understanding sleep.\nhttps:\/\/www.ninds.nih.gov\/health-information\/public-education\/brain-basics\/brain-basics-understanding-sleep\nPatel, A. K., Reddy, V., Shumway, K. R., Araujo, J. F. (2024, January 26). Physiology, sleep stages. StatPearls.\nhttps:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/\nBollu, P. C., & Gurung, P. (2019, November 5). Normal sleep, sleep physiology, and sleep deprivation. Medscape.\nhttps:\/\/emedicine.medscape.com\/article\/1188226-overview#showall\nBlumberg, M. S., Lesku, J. A., Libourel, P. A., Schmidt, M. H., & Rattenborg, N. C. (2020). What is REM sleep?. Current Biology, 30(1), R38–R49.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/31910377\/\nWhat happens during sleep? Eunice Kennedy Shriver National Institute of Child Health and Human Development.\nhttps:\/\/www.nichd.nih.gov\/health\/topics\/sleep\/conditioninfo\/what-happens.\nDi T, Zhang L, Meng S, et al. The impact of REM sleep loss on human brain connectivity. Transl Psychiatry. 2024;14(1):270. Published 2024 Jul 2. doi:10.1038\/s41398-024-02985-x\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/38956035\/\nA.D.A.M. Medical Encyclopedia.(2022, May 12). Changing your sleep habits. MedlinePlus.\nhttps:\/\/medlineplus.gov\/ency\/patientinstructions\/000757.htm\nNational Heart, Lung, and Blood Institute. (2022, March). Circadian rhythm disorders: What are circadian rhythm disorders?\nhttps:\/\/www.nhlbi.nih.gov\/health\/circadian-rhythm-disorders\nSchwab, R. J. (2022, May). Circadian rhythm sleep disorders. Merck Manual Professional Version.\nhttps:\/\/www.merckmanuals.com\/professional\/neurologic-disorders\/sleep-and-wakefulness-disorders\/circadian-rhythm-sleep-disorders\nPreda, A. & Bowman, D. R. (2018, September 5). Primary hypersomnia workup. Medscape.\nhttps:\/\/emedicine.medscape.com\/article\/291699-workup\nNational Institute for Occupational Safety and Health. (2020, March 21). NIOSH training for nurses on shift work and long work hours. Centers for Disease Control and Prevention.\nhttps:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/08.html\nLearn More About How Sleep Works\nOrexins\nBy \n                            Rob Newsom\nJuly 15, 2025","attrs_markdown":"[Skip to content](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#post_content)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)](https:\/\/www.sleepfoundation.org\/)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\nSLEEP PRODUCTS\n\n- Mattresses\n  Mattresses\n  \n  - [All Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - [Best Mattress of 2026](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - Best of\n    - [Best Mattress for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)\n    - 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Mattress Toppers & More\n    - [The Best Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers)\n    - [Best Cooling Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-cooling-mattress-topper)\n    - [Best Memory Foam Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-memory-foam-mattress-topper)\n    - [Best Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads)\n    - [Cooling Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads\/best-cooling-mattress-pad)\n    - [The Best Mattress Protectors of 2026](https:\/\/www.sleepfoundation.org\/best-mattress-protectors)\n    - [Best Full Mattress Encasements](https:\/\/www.sleepfoundation.org\/best-mattress-protectors\/best-mattress-encasements)\n- Sleep Solutions\n  Sleep Solutions\n  \n  - [All Solutions](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n  - Get Sleep Tested\n    - [Buy an At-Home Sleep Test](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n    - [What's an At-Home Sleep Test?](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)\n    - [How Does a Sleep Study Work?](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-does-a-sleep-study-work)\n    - [How Much Does a Sleep Study Cost?](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-much-does-a-sleep-study-cost)\n  - Sleep Therapy\n    - [The Best CPAP Machines](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n    - [Top-Rated CPAP Masks](https:\/\/www.sleepfoundation.org\/best-cpap-mask)\n    - [Need Therapy? Start Here](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n    - [The Best Anti-Snoring Mouthpieces](https:\/\/www.sleepfoundation.org\/best-anti-snoring-mouthpieces-and-mouthguards)\n    - [Mouth Taping](https:\/\/www.sleepfoundation.org\/snoring\/mouth-taping-for-sleep)\n    - [CPAP Alternatives](https:\/\/www.sleepfoundation.org\/sleep-apnea\/alternatives-to-cpap)\n    - [The Best Sleep Apps of 2026](https:\/\/www.sleepfoundation.org\/best-sleep-apps)\n    - [The Best Magnesium Supplements](https:\/\/www.sleepfoundation.org\/magnesium\/best-magnesium-for-sleep)\n    - [Best Sleep Supplements](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids)\n  - Sleep Environment\n    - [The Best Sleep Trackers We've Tested](https:\/\/www.sleepfoundation.org\/best-sleep-trackers)\n    - [Top-Rated White Noise Machines](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-white-noise-machines)\n    - [The Best Adjustable Beds](https:\/\/www.sleepfoundation.org\/best-adjustable-bed)\n    - [Our Favorite Bed Frames](https:\/\/www.sleepfoundation.org\/best-bed-frames)\n    - [Blue Light Blocking Glasses](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-blue-light-blocking-glasses)\n    - [Wake-Up Lights](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-wake-up-lights)\n    - [Sleep Masks](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-sleep-masks)\n\nSLEEP HEALTH & WELLNESS\n\n- Mattresses\n  Mattresses\n  \n  - [All](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - [Best Mattress of 2026](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - Best of\n    - SLEEPER TYPE\n      - [Best Mattress for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)\n      - [Best Mattress for Back Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain)\n      - [Best Mattress for Hip Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-hip-pain)\n      - [Best Mattress for Heavy People](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-heavy-sleepers)\n    - MATERIAL\n      - [Best Memory Foam Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-memory-foam-mattress)\n      - [Best Latex Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-latex-mattress)\n      - [Best Innerspring Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-innerspring-mattress)\n      - [Best Hybrid Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-hybrid-mattress)\n    - COMFORT\n      - [Best Cooling Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cooling-mattress)\n      - [Best Firm Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-firm-mattress)\n      - [Best Organic Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-organic-mattresses)\n      - [Most Comfortable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/most-comfortable-mattresses)\n    - OTHER\n      - [Best Mattress in a Box](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-in-a-box)\n      - [Best Affordable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cheap-mattress)\n      - [Best King Size Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-king-mattress)\n      - [Best Mattress for Kids](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-kids)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - Reviews\n    - POPULAR BRANDS\n      - [Casper](https:\/\/www.sleepfoundation.org\/mattress-reviews\/casper-mattress-review)\n      - [Saatva](https:\/\/www.sleepfoundation.org\/mattress-reviews\/saatva-mattress-review)\n      - [Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-reviews\/sleep-number-classic-series-mattress-review)\n    - FOAM\n      - [Nectar Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/nectar-mattress-review)\n      - [Bear](https:\/\/www.sleepfoundation.org\/mattress-reviews\/bear-mattress-review)\n      - [Loom & Leaf](https:\/\/www.sleepfoundation.org\/mattress-reviews\/loom-and-leaf-mattress-review)\n      - [Tempur-Pedic](https:\/\/www.sleepfoundation.org\/mattress-reviews\/tempurpedic-adapt-mattress-review)\n    - HYBRID\n      - [Helix Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/helix-mattress-review)\n      - [DreamCloud Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/dreamcloud-mattress-review)\n      - [WinkBed Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/winkbed-mattress-review)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - Compare\n    - MATTRESS MATCH\n      - [Mattress Finder Tool](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)\n      - [Take the Mattress Quiz](https:\/\/www.sleepfoundation.org\/mattress-quiz)\n    - POPULAR BRANDS\n      - [Nectar vs. Casper](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/nectar-vs-casper)\n      - [Tempur-Pedic vs. Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/tempurpedic-vs-sleep-number)\n    - LEARN\n      - [Do You Need a Box Spring?](https:\/\/www.sleepfoundation.org\/mattress-information\/do-you-need-a-box-spring)\n      - [What is Memory Foam?](https:\/\/www.sleepfoundation.org\/mattress-information\/what-is-memory-foam)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - [All Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)\n- Bedding\n  Bedding\n  \n  - [All](https:\/\/www.sleepfoundation.org\/best-bedding)\n  - Pillows & Bedding\n    - PILLOWS\n      - [The Best Pillows of 2026](https:\/\/www.sleepfoundation.org\/best-pillows)\n      - [The Best Pillows for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-side-sleepers)\n      - [The Best Pillows for Neck Pain](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-neck-pain)\n    - SHEETS\n      - [Top-Rated Bed Sheets](https:\/\/www.sleepfoundation.org\/best-sheets)\n      - [Best Cooling Sheets](https:\/\/www.sleepfoundation.org\/best-sheets\/best-cooling-sheets)\n    - BEDDING\n      - [The Best Weighted Blankets of 2026](https:\/\/www.sleepfoundation.org\/best-weighted-blankets)\n      - [The Best Bedding of 2026](https:\/\/www.sleepfoundation.org\/best-bedding)\n      - [The Best Comforters](https:\/\/www.sleepfoundation.org\/best-bedding\/best-comforter)\n    - [![Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/best-bedding\/best-cooling-comforter)\n  - Mattress Toppers & More\n    - MATTRESS TOPPERS\n      - [The Best Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers)\n      - [Best Cooling Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-cooling-mattress-topper)\n      - [Best Memory Foam Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-memory-foam-mattress-topper)\n    - MATTRESS PADS\n      - [Best Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads)\n      - [Cooling Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads\/best-cooling-mattress-pad)\n    - PROTECTORS\n      - [The Best Mattress Protectors of 2026](https:\/\/www.sleepfoundation.org\/best-mattress-protectors)\n      - [Best Full Mattress Encasements](https:\/\/www.sleepfoundation.org\/best-mattress-protectors\/best-mattress-encasements)\n    - [![Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/best-bedding\/best-cooling-comforter)\n  - [All Bedding](https:\/\/www.sleepfoundation.org\/best-bedding)\n- Sleep Solutions\n  Sleep Solutions\n  \n  - [All Solutions](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n  - Get Sleep Tested\n    - AT-HOME TESTING\n      - [Buy an At-Home Sleep Test](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n      - [What's an At-Home Sleep Test?](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)\n    - IN-LAB TESTING\n      - [How Does a Sleep Study Work?](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-does-a-sleep-study-work)\n      - [How Much Does a Sleep Study Cost?](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-much-does-a-sleep-study-cost)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - Sleep Therapy\n    - CPAP\n      - [The Best CPAP Machines](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n      - [Top-Rated CPAP Masks](https:\/\/www.sleepfoundation.org\/best-cpap-mask)\n      - [Need Therapy? Start Here](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n    - ANTI-SNORING\n      - [The Best Anti-Snoring Mouthpieces](https:\/\/www.sleepfoundation.org\/best-anti-snoring-mouthpieces-and-mouthguards)\n      - [Mouth Taping](https:\/\/www.sleepfoundation.org\/snoring\/mouth-taping-for-sleep)\n      - [CPAP Alternatives](https:\/\/www.sleepfoundation.org\/sleep-apnea\/alternatives-to-cpap)\n    - SERVICES & SUPPLEMENTS\n      - [The Best Sleep Apps of 2026](https:\/\/www.sleepfoundation.org\/best-sleep-apps)\n      - [The Best Magnesium Supplements](https:\/\/www.sleepfoundation.org\/magnesium\/best-magnesium-for-sleep)\n      - [Best Sleep Supplements](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - Sleep Environment\n    - SLEEP TECH\n      - [The Best Sleep Trackers We've Tested](https:\/\/www.sleepfoundation.org\/best-sleep-trackers)\n      - [Top-Rated White Noise Machines](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-white-noise-machines)\n    - BED FRAMES\n      - [The Best Adjustable Beds](https:\/\/www.sleepfoundation.org\/best-adjustable-bed)\n      - [Our Favorite Bed Frames](https:\/\/www.sleepfoundation.org\/best-bed-frames)\n    - PERSONAL CARE PRODUCTS\n      - [Blue Light Blocking Glasses](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-blue-light-blocking-glasses)\n      - [Wake-Up Lights](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-wake-up-lights)\n      - [Sleep Masks](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-sleep-masks)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - [All Solutions](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n- Sleep Health\n  Sleep Health\n  \n  - [All Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n  - Sleep Disorders\n    - COMMON DISORDERS\n      - [Insomnia](https:\/\/www.sleepfoundation.org\/insomnia)\n      - [Parasomnias](https:\/\/www.sleepfoundation.org\/parasomnias)\n      - [Excessive Sleepiness](https:\/\/www.sleepfoundation.org\/excessive-sleepiness)\n    - BREATHING-RELATED\n      - [Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea)\n      - [Obstructive Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/obstructive-sleep-apnea)\n      - [Central Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/central-sleep-apnea)\n    - MOVEMENT-RELATED\n      - [Sleepwalking](https:\/\/www.sleepfoundation.org\/parasomnias\/sleepwalking)\n      - [Bruxism](https:\/\/www.sleepfoundation.org\/bruxism)\n      - [Restless Legs Syndrome](https:\/\/www.sleepfoundation.org\/restless-legs-syndrome)\n    - TESTING & TREATMENTS\n      - [CPAP](https:\/\/www.sleepfoundation.org\/cpap)\n      - [Home Sleep Test](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)\n      - [What to Do When You Can't Sleep](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Improve Your Sleep\n    - SLEEP HABITS\n      - [The Ultimate Sleep Improvement Plan](https:\/\/www.sleepfoundation.org\/sleep-habits)\n      - [The 20 Most Proven Sleep Tips](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/healthy-sleep-tips)\n      - [Sleep Hygiene](https:\/\/www.sleepfoundation.org\/sleep-hygiene)\n    - SLEEP AIDS\n      - [Melatonin](https:\/\/www.sleepfoundation.org\/melatonin)\n      - [Magnesium](https:\/\/www.sleepfoundation.org\/magnesium)\n      - [The Most Effective Sleep Aids](https:\/\/www.sleepfoundation.org\/sleep-aids)\n    - TOOLS & PRODUCTS\n      - [Sleep Calculator](https:\/\/www.sleepfoundation.org\/sleep-calculator)\n      - [7 Nights to Better Sleep](https:\/\/www.sleepfoundation.org\/sleep-habits\/7-night-sleep-habit-builder)\n      - [Submit Your Sleep Story](https:\/\/www.sleepfoundation.org\/about-us\/submit-your-sleep-story)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Understand Your Sleep\n    - SCIENCE OF SLEEP\n      - [How Sleep Works](https:\/\/www.sleepfoundation.org\/how-sleep-works)\n      - [Circadian Rhythm](https:\/\/www.sleepfoundation.org\/circadian-rhythm)\n      - [The Stages of Sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep)\n    - IMPACTS\n      - [Snoring](https:\/\/www.sleepfoundation.org\/snoring)\n      - [Sleep Deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation)\n      - [How Electronics Affect Your Sleep](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-electronics-affect-sleep)\n    - STATISTICS\n      - [Sleep Data & Research](https:\/\/www.sleepfoundation.org\/how-sleep-works\/sleep-facts-statistics)\n      - [How Much Sleep Do We Need?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - [All Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- About Us\n  About Us\n  \n  - Who We Are\n    - OUR MISSION\n      - [What We Do](https:\/\/www.sleepfoundation.org\/about-us)\n      - [Our Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are)\n    - OUR MEDICAL TEAM\n      - [Medical Advisory Board](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#medical-advisory-board)\n    - OUR PROCESS\n      - [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n      - [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n    - [![Test Lab: Expert Tested. Sleeper Approved.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/08\/Bedroom-Environment-1-300x125.jpg) Test Lab: Expert Tested. Sleeper Approved.](https:\/\/www.sleepfoundation.org\/research-methodology)   [![Sleep Video Library](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/04\/best_clips.00_09_45_18.still029_720-300x169.jpg) Sleep Video Library](https:\/\/www.sleepfoundation.org\/video)\n  - [Contact Us](https:\/\/www.sleepfoundation.org\/about-us\/contact)\n- [Community](https:\/\/community.sleepfoundation.org\/)\n- [Sleep Quiz](https:\/\/www.sleepfoundation.org\/sleep-quiz)\n\n- [![Facebook Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-facebook.svg)](https:\/\/www.facebook.com\/sleepisthefoundation\/)\n- [![Twitter Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/sf-twitter.svg)](https:\/\/twitter.com\/sleepisthefound)\n- [![YouTube Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/social_youtube.svg)](https:\/\/www.youtube.com\/c\/SleepIsTheFoundation)\n- [![Instagram Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/sf-instagram.svg)](https:\/\/www.instagram.com\/sleepisthefoundation)\n- [![LinkedIn Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-linkedin.svg)](https:\/\/www.linkedin.com\/showcase\/sleepisthefoundation)\n- [![TikTok Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-tiktok.svg)](https:\/\/www.tiktok.com\/@sleepisthefoundation)\n\n[![:sleepfoundation-rotate:](https:\/\/emoji.slack-edge.com\/T01ANHP2LNB\/sleepfoundation-rotate\/039f7faf8dfca979.gif) 10% off Home Sleep Tests ![:sleepfoundation-rotate:](https:\/\/emoji.slack-edge.com\/T01ANHP2LNB\/sleepfoundation-rotate\/039f7faf8dfca979.gif)](https:\/\/www.sleepfoundation.org\/home-sleep-test?utm_cta_location=announcement_bar)\n\nWhen you buy through our links, we may earn a commission. Products or services may be offered by an affiliated entity. [Learn more.](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n\n[\/](https:\/\/www.sleepfoundation.org\/)  [How Sleep Works](https:\/\/www.sleepfoundation.org\/how-sleep-works)\n\n![Main Intro Section Image](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/07\/Header-Image-5-1.svg)\n\n# How Much Sleep Do You Need?\nUpdated July 11, 2025\n\nWritten by Eric Suni\n\n![Eric Suni](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/07\/Eric-Suni-Headshot-150x150.jpg)\n\nEric Suni\n\nContributing Writer\n\nEric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.\n\n[Read Full Bio](https:\/\/www.sleepfoundation.org\/about-us\/eric-suni)\n\nWant to read more about all our experts in the field?\n\n[Learn About The Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n\\| Medically Reviewed by Abhinav Singh, MD, MPH, FAASM\n\n![Abhinav Singh, MD, MPH, FAASM](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/07\/Dr.-Abhinav-Singh-SF-150x150.jpg)\n\nAbhinav Singh, MD, MPH, FAASM\n\nSleep Medicine Physician\n\nDr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education.\n\n[Read Full Bio](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#abhinav_singh,_md,_mph,_faasm)\n\nWant to read more about all our experts in the field?\n\n[Learn About The Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n- [How Many Hours of Sleep Do You Need?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#recommended-sleep-times-by-age-group)\n- [How Do You Know if You’re Getting Enough Sleep?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#how-much-sleep-is-really-necessary-2)\n- [What Happens if You Don’t Get Enough Sleep?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#how-were-the-recommendations-created--3)\n- [How Can You Improve Your Sleep?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#make-sleep-a-priority-4)\n\nKey Takeaways\n\n- Most healthy adults need between seven and nine hours of sleep each night.\n- Infants, young children, and teenagers should get more sleep to support their growth and development.\n\nFeel like you’re constantly chasing sleep but never sure if you’re getting enough? Figuring out how much sleep you actually need can feel like solving a mystery. But sleep isn’t a luxury—it’s a biological necessity—and getting the right amount can mean the difference between powering through your day and dragging yourself through it.\n\nSo how many hours do you really need to feel rested, focused, and at your best? Let’s break it down.\n## How Many Hours of Sleep Do You Need?\nAs a basic rule, healthy adults need at least seven hours of sleep per night  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) American Academy of Sleep Medicine (AASM)AASM sets standards and promotes excellence in sleep medicine health care, education, and research.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-244910) . [Babies](https:\/\/www.sleepfoundation.org\/children-and-sleep\/how-much-sleep-do-kids-need), [young children](https:\/\/www.sleepfoundation.org\/children-and-sleep), and [teens](https:\/\/www.sleepfoundation.org\/teens-and-sleep) need even more sleep to enable their growth and development  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Journal of Clinical Sleep Medicine (JCSM)JCSM is the official, peer-reviewed journal of the American Academy of Sleep Medicine.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-242549) .\n\nGetting less than seven hours has been linked to a weakened immune system, reduced job performance, and a heightened risk of accidents (including car accidents). An ongoing lack of sleep is also associated with many serious health issues, including high blood pressure, heart disease, weight gain, obesity, diabetes, and depression.\n\nIf seven hours is the minimum, a natural follow-up question is whether adults can sleep too much. According to experts, the answer isn’t so clear. Sometimes [sleeping more than nine hours](https:\/\/www.sleepfoundation.org\/how-sleep-works\/oversleeping) is a sign of an underlying health problem, but getting extra sleep can be appropriate in certain circumstances, such as when you’re sick or trying to [catch up on sleep](https:\/\/www.sleepfoundation.org\/how-sleep-works\/sleep-debt-and-catch-up-sleep).\n\n## Start sleeping better with a Home Sleep Study\nTake a one-night sleep study in your own bed, review results with a certified sleep expert, and get a personalized treatment plan.\n\n[Get Started](https:\/\/sleepdoctor.com\/cart\/41836382290016:1?storefront=false&discount=SF-SSPZ40A7S9MW&cta_location=hst_global)\n\n4\\.8\n\n55,000+ patients\n\n![SF\\_HST\\_CTA\\_Image-1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1.png)\n### Recommended Hours of Sleep by Age\nThe amount of sleep a person needs depends on their age. Experts at organizations like the American Academy of Sleep Medicine, Sleep Research Society, and the American Academy of Pediatrics have endorsed a recommended sleep chart by age.\n\n| Age group | Age range | **Recommended hours of sleep** |\n|---|---|---|\n| Infant | 4-12 months | 12-16 hours (including naps) |\n| Toddler | 1-2 years | 11-14 hours (including naps) |\n| Preschool | 3-5 years | 10-13 hours (including naps) |\n| School-age | 6-12 years | 9-12 hours |\n| Teen | 13-18 years | 8-10 hours |\n| Adult | 18 years and older | 7 hours or more |\n\nThere’s no specific recommendation for [newborns](https:\/\/www.sleepfoundation.org\/baby-sleep\/how-much-do-newborns-sleep), because there’s limited research about how much sleep they truly need. That said, babies under four months often sleep between 14 and 17 hours per day  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-165053) .\n\n### Finding the Right Amount of Sleep for You\nThese guidelines serve as a rule of thumb for how much sleep babies, children, and adults need. Experts acknowledge that the ideal amount of sleep can vary from person to person  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-260233) . Some people need more or less sleep than the suggested amount for their age.\n\nDeciding how much sleep *you* need means considering your overall health, daily activities, and typical sleeping patterns. Some questions that can help you assess your individual sleep needs include:\n\n- Are you productive, healthy, and happy on seven hours of sleep? Or have you noticed that you require more hours of sleep to get into high gear?\n- Do you unwillingly doze off during the day?\n- Do you have health issues that might require more rest? Are you taking any medications that affect your sleep or daytime energy levels?\n- Do you have a high level of daily energy expenditure? Do you frequently play sports or work in a labor-intensive job?\n- Do your daily activities require alertness to do them safely? Do you drive every day or operate heavy machinery? Do you feel sleepy while doing these activities?\n- Are you experiencing or do you have a history of a [sleep disorder](https:\/\/www.sleepfoundation.org\/sleep-disorders)?\n- Do you depend on caffeine to get you through the day?\n- When you have an open schedule, do you tend to sleep more?\n- Are you pregnant or breastfeeding?\n\nYou can use your answers to these questions to hone in on your optimal amount of sleep. You can also talk to your doctor to review your overall health, your typical sleep patterns, and whether you might need more or less sleep than recommended.\n\nYou may find that having sleep-related data can help you think about these questions. For example, keeping a [sleep diary](https:\/\/www.sleepfoundation.org\/sleep-diary) or wearing a sleep tracker may help you detect trends in how you sleep at night and how it affects you during the day.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/03\/SF-23-074_RecommendedHoursofSleep_Graphic-opt1-1-1024x717.png)\n\n### Sleep Quality vs. Quantity\nWhen thinking about sleep needs, it’s easy to focus on quantity. But a good night’s rest isn’t just about how many hours you’re asleep—[the quality of your sleep](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-is-sleep-quality-calculated) is just as important.\n\nLow-quality sleep often feels restless or disrupted, making it less refreshing than solid, continuous sleep  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Sleep Disorders[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-81094) . Fragmented sleep hinders your ability to progress through the four [stages of sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep), all of which are necessary for healthy sleep  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-274601) .\n\nResearch is increasingly finding that poor quality sleep can be just as harmful as a reduced quantity of sleep  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-80971) . Disrupted sleep has been linked to many symptoms of [sleep deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation), including impaired memory  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-78847) and poor mood  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Sleep[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-79670) . Low-quality sleep may also raise long-term risks of numerous mental and physical health problems  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Nature and Science of Sleep[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-131139) .\n\n### REM and Deep Sleep\nEach night, we move through multiple sleep cycles that last 90 to 120 minutes  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-166677) . These sleep cycles are made up of four stages of sleep. All four stages are important to good sleep, but two specific stages have an especially big impact.\n\nDuring [deep sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep\/deep-sleep), also known as stage 3 sleep, your breathing and heart rate slow down, and your brain and body relax  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Institute of Neurological Disorders and Stroke (NINDS)NINDS aims to seek fundamental knowledge about the brain and nervous system and to use that knowledge to reduce the burden of neurological disease.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-265940) . This aids in your body’s rest and recovery, allowing you to wake up feeling rejuvenated.\n\nDeep sleep also contributes to the health of your immune system, bones, and other tissues  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) StatPearls[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-265241) . On most nights, deep sleep makes up around 10% to 20% of your total sleep time, or about 90 minutes if you sleep for seven to eight hours  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) MedscapeMedscape is on online destination for healthcare professionals worldwide, offering expert perspectives, drug and disease information, and professional education.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-174340) .\n\n[Rapid eye movement (REM) sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep\/rem-sleep) is the last sleep stage, and it usually makes up 20% to 25% of your time asleep (or about two hours)  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Current BiologyCurrent Biology is a general journal that publishes original research across all areas of biology together with an extensive and varied set of editorial sections. A primary aim of the journal is to foster communication across fields of biology, both by publishing important findings of general interest from diverse fields and through highly accessible editorial articles that explicitly aim to inform non-specialists.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-83433) . During REM sleep, your pulse and breathing get faster, and brain activity picks up significantly, almost to the level of being awake  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Eunice Kennedy Shriver National Institute of Child Health and Human Development[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-279145) . Dreaming is most active and intense during REM sleep. Research has found REM sleep is important for memory, mood, and overall brain function  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Translational Psychiatry[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-279148) .\n\n## How Do You Know if You’re Getting Enough Sleep?\nIt’s challenging to know if you’re actually getting enough sleep. Reflecting on three key factors can help determine if you’re getting the right amount of rest.\n\n- **How you wake up:** If you feel refreshed when you wake up, that’s a good sign. If you struggle to start your day, it may indicate that you’re short on sleep.\n- **Sleepiness during the day:** If you find that you’re nodding off or extremely tired during the day, it could be a result of insufficient sleep at night.\n- **Your concentration levels:** Good sleep helps you focus, so if you have trouble with concentration, it might be because you’re not getting enough sleep.\n### Track Your Sleep Quantity and Quality\nSleep tracking devices and apps can reveal patterns in your sleep duration, quality, and disruptions, giving you a clearer picture of whether your nightly rest is restorative.\n\nAccording to a SleepFoundation.org survey, people who use a sleep tracker are more than two and a half times more likely than those who don’t to report waking up feeling “very alert.” Conversely, people who don’t use a tracker were nearly 20% more likely to say they wake up feeling groggy.\n\nWhile sleep trackers can’t diagnose disorders, they can be a useful tool for developing better sleep habits. Use them in combination with a simple self-check each morning: Do you feel refreshed? Are you able to stay alert and focused throughout the day without relying heavily on caffeine? If not, you may not be getting enough quality sleep — even if your total time in bed seems sufficient.\n\n## What Happens if You Don’t Get Enough Sleep?\nNot getting enough sleep can have far-reaching consequences. Some of the immediate signs of sleep deprivation include:\n\n- Extreme tiredness during the day\n- Slowed thinking and reaction time, heightening the risk of errors and accidents\n- Reduced focus and memory\n- Irritability\n- Feelings of anxiety or depression\n\nIf insufficient sleep becomes a lasting problem, it can also give rise to other health issues, including:\n\n- High blood pressure, heart problems, and stroke\n- Decreased immune function\n- Type 2 diabetes\n- Kidney disease\n- Obesity\n\n## Learn Even More About Sleep\nSign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Email-Capture-Icon.svg)\n## How Can You Improve Your Sleep?\nTo improve your sleep, start by making sleep a priority in your schedule. This means [calculating the hours you need](https:\/\/www.sleepfoundation.org\/sleep-calculator) so that work or social activities don’t infringe on time for sleep.\n\nIt’s also worth taking steps to boost your sleep quality. Enhancing your bedroom setting and sleep-related habits can make it easier to get the quantity and quality of [sleep you need](https:\/\/www.sleepfoundation.org\/how-sleep-works\/why-do-we-need-sleep). Practical ways that you can improve your [sleep hygiene](https:\/\/www.sleepfoundation.org\/sleep-hygiene) include  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-252165) :\n\n- Sticking to the same sleep schedule every day, even on weekends\n- Practicing a relaxing [bedtime routine](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/bedtime-routine-for-adults) to make it easier to fall asleep quickly\n- Choosing a supportive, [comfortable mattress](https:\/\/www.sleepfoundation.org\/best-mattress) and outfitting your bed with quality [pillows](https:\/\/www.sleepfoundation.org\/best-pillows) and [bedding](https:\/\/www.sleepfoundation.org\/best-sheets)\n- Minimizing potential disruptions from [light](https:\/\/www.sleepfoundation.org\/bedroom-environment\/making-your-room-dark) and [sound](https:\/\/www.sleepfoundation.org\/noise-and-sleep) while optimizing your [bedroom temperature](https:\/\/www.sleepfoundation.org\/bedroom-environment\/best-temperature-for-sleep) (between 65 and 68 degrees Fahrenheit)\n- Disconnecting from electronic devices like mobile phones and laptops for at least 30 minutes and ideally an hour before bed\n- Avoiding caffeine in the late afternoon or evening\n- Limiting alcohol consumption, especially in the hours before bed\n\nIf you’re a parent or caregiver, many of the same tips apply to help children and teens get the recommended amount of sleep.If you or a family member are experiencing symptoms such as significant sleepiness during the day, [insomnia](https:\/\/www.sleepfoundation.org\/insomnia), leg cramps, snoring, or another issue that is preventing you from sleeping well, talk with a doctor to determine the underlying cause.\n\n## Frequently Asked Questions\n### What is the 10-3-2-1-0 rule for sleep?\nThe 10-3-2-1-0 rule is a method of enhancing sleep hygiene. Each number represents a certain habit that can make it easier to get good sleep.   \n  \n\\-Avoid caffeine consumption for **10 hours** before bedtime.  \n\\-Do not drink alcohol or eat any food for **3 hours** before going to bed.   \n\\-Finish all work-related tasks **2 hours** before bed to give your mind time to wind down.  \n\\-Stop all screen time, including with your TV or phone, for **1 hour** before bedtime.   \n\\-Wake up when your alarm goes off in the morning with **0 uses** of the snooze button.\n\n### Why is it important to sleep between 10 p.m. and 2 a.m.?\nYour body’s internal clock, also known as its [circadian rhythm](https:\/\/www.sleepfoundation.org\/circadian-rhythm), functions best when it’s aligned with the timing of day and night  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Heart, Lung, and Blood Institute (NHLBI)The NHLBI is the nation's leader in the prevention and treatment of heart, lung, blood and sleep disorders.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-82912) . So sleeping when it’s dark outside (between the hours of 10 p.m. and 2 a.m.) can support better alignment of your circadian rhythm  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-138254) . It’s also when you tend to spend the most time in the deep sleep stage, so not sleeping during these hours may affect whether your sleep feels refreshing.  \n  \nUltimately, you may not always be able to sleep the entirety of the time between 10 p.m. and 2 a.m., but trying to coordinate your schedule to be sleeping when it’s dark outside can help limit circadian misalignment.\n\n### Why am I still tired after sleeping for 8 hours?\nUnrefreshing sleep is frequently a consequence of restless sleep. For example, you might have been in bed for eight hours but spent part of that time tossing and turning. This is a common problem for people with insomnia or who have other health issues like acid reflux that interfere with sleep.  \n  \nIt could also be a sign of an underlying sleep disorder. Some sleep disorders cause repeated awakenings during the night that detract from your sleep quality, these awakenings are so brief that you don’t even realize they’re happening.  \n  \nFor example, sleep apnea, a condition involving repeated breathing interruptions during sleep, can make sleep unrefreshing regardless of how many hours you sleep. Other types of less-common sleep disorders also cause excessive daytime sleepiness  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Medscape ReferenceMedscape is on online destination for healthcare professionals worldwide, offering expert perspectives, drug and disease information, and professional education.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-79706) .\n\n### Is it healthy to nap during the day?\nFor adults, [napping during the day](https:\/\/www.sleepfoundation.org\/napping) can be healthy, but you want to nap strategically. That means considering the timing and length of any nap.   \n  \n**Nap timing:** You don’t want to nap too late in the afternoon, which can make it harder for you to fall asleep at your normal bedtime  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Centers for Disease Control and Prevention (CDC)As the nation’s health protection agency, CDC saves lives and protects people from health threats.[View Source](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#references-204133) .  \n  \n**Nap length:** To avoid waking up groggy from a nap, you should nap for either a maximum of 20 minutes or for about 90 minutes. In this way, you either wake up before entering deeper stages of sleep or you are able to complete a full sleep cycle before waking up.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of product specialists, sleep health professionals, and people just like you. Whether you’re searching for the perfect mattress or need expert sleep advice, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\n\n[About Our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n![Eric Suni](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/07\/Eric-Suni-Headshot-150x150.jpg)\n\nWritten By\n\n### Eric Suni,  Contributing Writer\n\nEric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.\n\n![Abhinav Singh, MD, MPH, FAASM](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/07\/Dr.-Abhinav-Singh-SF-150x150.jpg)\n\nMedically Reviewed by\n\n### Abhinav Singh, MD, MPH, FAASM,  Sleep Medicine Physician   MD\n\nDr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education.\n\n[Learn more about our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#team)\n\n## References 22 Sources\n1. Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, Dinges DF, Gangwisch J, Grandner MA, Kushida C, Malhotra RK, Martin JL, Patel SR, Quan SF, Tasali E. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med 2015;11(6):591–592.\n   <https:\/\/jcsm.aasm.org\/doi\/10.5664\/jcsm.4758>\n2. Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/27707447\/>\n3. A.D.A.M. Medical Encyclopedia. (2020, October 2). Bedtime habits for infants and children. MedlinePlus.\n   <https:\/\/medlineplus.gov\/ency\/article\/002392.htm>\n4. Cirelli, C. (2024, May). Insufficient sleep: Definition, epidemiology, and adverse outcomes. In R. Benca & A. Eichler (Ed.). UpToDate.\n   <https:\/\/www.uptodate.com\/contents\/insufficient-sleep-definition-epidemiology-and-adverse-outcomes>\n5. Libman, E., Fichten, C., Creti, L., Conrod, K., Tran, D. L., Grad, R., Jorgensen, M., Amsel, R., Rizzo, D., Baltzan, M., Pavilanis, A., & Bailes, S. (2016). Refreshing Sleep and Sleep Continuity Determine Perceived Sleep Quality. Sleep disorders, 2016, 7170610. https:\/\/doi.org\/10.1155\/2016\/7170610\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/27413553\/>\n6. MedlinePlus: National Library of Medicine (US). (n.d.). Healthy Sleep.\n   <https:\/\/medlineplus.gov\/healthysleep.html>\n7. Van Someren, E. J., Cirelli, C., Dijk, D. J., Van Cauter, E., Schwartz, S., & Chee, M. W. (2015). Disrupted sleep: From molecules to cognition. The Journal of Neuroscience, 35(41), 13889–13895.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/26468189\/>\n8. Rolls, A., Colas, D., Adamantidis, A., Carter, M., Lanre-Amos, T., Heller, H. C., & de Lecea, L. (2011). Optogenetic disruption of sleep continuity impairs memory consolidation. Proceedings of the National Academy of Sciences of the United States of America, 108(32), 13305–13310.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/21788501\/>\n9. Finan, P. H., Quartana, P. J., & Smith, M. T. (2015). The effects of sleep continuity disruption on positive mood and sleep architecture in healthy adults. Sleep, 38(11), 1735–1742.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/26085289\/>\n10. Medic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, 151–161.\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/28579842\/>\n11. Schwab, R. J. (2022, September). Overview of sleep. Merck Manual Consumer Version.\n    <https:\/\/www.merckmanuals.com\/home\/brain,-spinal-cord,-and-nerve-disorders\/sleep-disorders\/overview-of-sleep>\n12. National Institute of Neurological Disorders and Strokes (NINDS). (2024, September 05). Brain basics: Understanding sleep.\n    <https:\/\/www.ninds.nih.gov\/health-information\/public-education\/brain-basics\/brain-basics-understanding-sleep>\n13. Patel, A. K., Reddy, V., Shumway, K. R., Araujo, J. F. (2024, January 26). Physiology, sleep stages. StatPearls.\n    <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/>\n14. Bollu, P. C., & Gurung, P. (2019, November 5). Normal sleep, sleep physiology, and sleep deprivation. Medscape.\n    <https:\/\/emedicine.medscape.com\/article\/1188226-overview#showall>\n15. Blumberg, M. S., Lesku, J. A., Libourel, P. A., Schmidt, M. H., & Rattenborg, N. C. (2020). What is REM sleep?. Current Biology, 30(1), R38–R49.\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/31910377\/>\n16. What happens during sleep? Eunice Kennedy Shriver National Institute of Child Health and Human Development.\n    <https:\/\/www.nichd.nih.gov\/health\/topics\/sleep\/conditioninfo\/what-happens.>\n17. Di T, Zhang L, Meng S, et al. The impact of REM sleep loss on human brain connectivity. Transl Psychiatry. 2024;14(1):270. Published 2024 Jul 2. doi:10.1038\/s41398-024-02985-x\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/38956035\/>\n18. A.D.A.M. Medical Encyclopedia.(2022, May 12). Changing your sleep habits. MedlinePlus.\n    <https:\/\/medlineplus.gov\/ency\/patientinstructions\/000757.htm>\n19. National Heart, Lung, and Blood Institute. (2022, March). Circadian rhythm disorders: What are circadian rhythm disorders?\n    <https:\/\/www.nhlbi.nih.gov\/health\/circadian-rhythm-disorders>\n20. Schwab, R. J. (2022, May). Circadian rhythm sleep disorders. Merck Manual Professional Version.\n    <https:\/\/www.merckmanuals.com\/professional\/neurologic-disorders\/sleep-and-wakefulness-disorders\/circadian-rhythm-sleep-disorders>\n21. Preda, A. & Bowman, D. R. (2018, September 5). Primary hypersomnia workup. Medscape.\n    <https:\/\/emedicine.medscape.com\/article\/291699-workup>\n22. National Institute for Occupational Safety and Health. (2020, March 21). NIOSH training for nurses on shift work and long work hours. Centers for Disease Control and Prevention.\n    <https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/08.html>\n\n## Learn More About How Sleep Works\n[![Clock on bed](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/10\/Daylight-Saving-2-300x200.jpg)](https:\/\/www.sleepfoundation.org\/circadian-rhythm\/daylight-saving-time)\n\n[Daylight Saving Time](https:\/\/www.sleepfoundation.org\/circadian-rhythm\/daylight-saving-time)\n\nBy Daniel Noyed  October 6, 2025\n***\n\n[![How to Become a Morning Person](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/09\/How-to-Become-a-Morning-Person-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-faqs\/how-to-become-a-morning-person)\n\n[How to Become a Morning Person](https:\/\/www.sleepfoundation.org\/sleep-faqs\/how-to-become-a-morning-person)\n\nBy Danielle Pacheco  August 21, 2025\n***\n\n[![How to Wake Up 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What Is It, What Causes It, and Is It Safe?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/microsleep)\n\nBy Jay Vera Summer  July 10, 2025\n***\n\n[![REM Rebound](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/08\/REM-Rebound-300x200.jpg)](https:\/\/www.sleepfoundation.org\/how-sleep-works\/rem-rebound)\n\n[REM Rebound: Causes and Effects](https:\/\/www.sleepfoundation.org\/how-sleep-works\/rem-rebound)\n\nBy Jay Vera Summer  July 10, 2025\n***\n\n[![woman yawning](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2009\/05\/shutterstock_1922139554-300x208.jpg)](https:\/\/www.sleepfoundation.org\/how-sleep-works\/sleep-facts-statistics)\n\n[100+ Sleep Statistics](https:\/\/www.sleepfoundation.org\/how-sleep-works\/sleep-facts-statistics)\n\nBy Eric Suni  July 10, 2025\n***\n\n[![Long Sleepers](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/03\/Long-Sleepers-300x181.jpg)](https:\/\/www.sleepfoundation.org\/how-sleep-works\/long-sleeper)\n\n[Long Sleepers](https:\/\/www.sleepfoundation.org\/how-sleep-works\/long-sleeper)\n\nBy Eric Suni  July 10, 2025\n***\n\n[![A woman waking up to the sunrise.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/04\/shutterstock_1413707132-300x192.jpg)](https:\/\/www.sleepfoundation.org\/how-sleep-works\/short-sleeper-syndrome)\n\n[Short Sleepers](https:\/\/www.sleepfoundation.org\/how-sleep-works\/short-sleeper-syndrome)\n\nBy Eric Suni  July 10, 2025\n***\n\n[![very tired yawning man](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/06\/adenosine-300x200.jpg)](https:\/\/www.sleepfoundation.org\/how-sleep-works\/adenosine-and-sleep)\n\n[Adenosine and Sleep: Understanding Your Sleep Drive](https:\/\/www.sleepfoundation.org\/how-sleep-works\/adenosine-and-sleep)\n\nBy Lucy Bryan  July 10, 2025\n***\n\n[![Alpha Waves and Sleep](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/06\/alpha-waves2-300x200.jpg)](https:\/\/www.sleepfoundation.org\/how-sleep-works\/alpha-waves-and-sleep)\n\n[Alpha Waves and Sleep](https:\/\/www.sleepfoundation.org\/how-sleep-works\/alpha-waves-and-sleep)\n\nBy Jay Vera Summer  July 10, 2025\n***\n\n[![person wearing smart device to track oxygen levels during sleep](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/10\/does-oxygen-drop-while-sleeping-300x158.jpg)](https:\/\/www.sleepfoundation.org\/how-sleep-works\/does-your-oxygen-level-drop-while-you-sleep)\n\n[Does Your Oxygen Level Drop When You Sleep?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/does-your-oxygen-level-drop-while-you-sleep)\n\nBy Jay Vera Summer  July 10, 2025\n***\n\n[![Can You Learn a Language While Sleeping?](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/05\/Can-You-Learn-a-Language-While-Sleeping--300x200.jpg)](https:\/\/www.sleepfoundation.org\/how-sleep-works\/can-you-learn-a-language-while-sleeping)\n\n[Can You Learn a Language While Sleeping?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/can-you-learn-a-language-while-sleeping)\n\nBy Jay Vera Summer  July 10, 2025\n***\n\n[![woman with curly hair laying on her arms](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/03\/how-sleep-works-featured-sized-300x200.jpg)](https:\/\/www.sleepfoundation.org\/how-sleep-works)\n\n[How Sleep Works: Understanding the Science of Sleep](https:\/\/www.sleepfoundation.org\/how-sleep-works)\n\nBy Eric Suni  July 8, 2025\n\n[Load More Articles]()\n\n## Other Articles of Interest\n### Best Mattresses\n[Best Mattress](https:\/\/www.sleepfoundation.org\/best-mattress)   [Best Mattress for Heavy Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain)   [Best Mattress for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)   [Best Mattress for Heavy Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-heavy-sleepers)   [Best Twin XL Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-twin-xl-mattress)\n\n### Sleep Testing and Solutions\n[At Home Sleep Study](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)   [Best Bedding](https:\/\/www.sleepfoundation.org\/best-bedding)   [Best Pillows for Neck Pain](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-neck-pain)   [Best Sleep Trackers](https:\/\/www.sleepfoundation.org\/best-sleep-trackers)   [Best Bamboo Sheets](https:\/\/www.sleepfoundation.org\/best-sheets\/best-bamboo-sheets)\n\n### Bedroom Environment\n[How to Create The Ideal Bedroom Environment](https:\/\/www.sleepfoundation.org\/bedroom-environment)   [Light and Sleep](https:\/\/www.sleepfoundation.org\/bedroom-environment\/light-and-sleep)   [What Is White Noise?](https:\/\/www.sleepfoundation.org\/noise-and-sleep\/white-noise)   [Technology In The Bedroom](https:\/\/www.sleepfoundation.org\/bedroom-environment\/technology-in-the-bedroom)   [How Does Music Affect Sleep?](https:\/\/www.sleepfoundation.org\/noise-and-sleep\/music)\n\n### Sleep Hygiene\n[Sleep Tips - How to Sleep Better](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/healthy-sleep-tips)   [Learn About Sleep Hygiene](https:\/\/www.sleepfoundation.org\/sleep-hygiene)   [How to Relieve Stress At Bedtime](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-relieve-stress-for-bedtime)   [How to Improve Sleep Quality](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-determine-poor-quality-sleep)   [How Much Sleep Do You Need?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo-footer.svg)](https:\/\/www.sleepfoundation.org\/)\n\n**Sleep Foundation** and **SleepFoundation.org** are not affiliated with the National Sleep Foundation, an independent nonprofit based in Washington, DC.\n\nThe content on this website is for informational purposes only. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options.\n\nSleep Information\n\n- [Sleep Products](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n- [Sleep Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- [Sleep Disorders](https:\/\/www.sleepfoundation.org\/sleep-disorders)\n- [Sleep News](https:\/\/www.sleepfoundation.org\/sleep-news)\n\nSleep Foundation\n\n- [About Us](https:\/\/www.sleepfoundation.org\/about-us)\n- [Contact Us](https:\/\/www.sleepfoundation.org\/about-us\/contact)\n- [Sleep Care Community](https:\/\/community.sleepfoundation.org\/)\n- [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n\nSleep Profile\n\nYour daily habits and environment can significantly impact the quality of your sleep. Take the Sleep Quiz to help inform your sleep improvement journey.\n\n[Take the Quiz](https:\/\/www.sleepfoundation.org\/sleep-quiz)\n### Explore Sleep Foundation\n\n- [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n- [Advertising Disclosure](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n- [Privacy Policy](https:\/\/www.sleepfoundation.org\/privacy-policy)\n- [Terms & Conditions](https:\/\/www.sleepfoundation.org\/about-us\/terms-of-use)\n- [Accessibility Statement](https:\/\/www.sleepfoundation.org\/about-us\/accessibility-statement)\n- [Your Privacy Choices](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need)\n\n© 2026 [Sleep Doctor Holdings](https:\/\/corporate.sleepdoctor.com\/), LLC. All rights reserved.","attrs_readable_markdown":"[Skip to content](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need#post_content)\n\nKey Takeaways\n\n- Most healthy adults need between seven and nine hours of sleep each night.\n- Infants, young children, and teenagers should get more sleep to support their growth and development.\n\nFeel like you’re constantly chasing sleep but never sure if you’re getting enough? Figuring out how much sleep you actually need can feel like solving a mystery. But sleep isn’t a luxury—it’s a biological necessity—and getting the right amount can mean the difference between powering through your day and dragging yourself through it.\n\nSo how many hours do you really need to feel rested, focused, and at your best? Let’s break it down.\n\nAs a basic rule, healthy adults need at least seven hours of sleep per night  . [Babies](https:\/\/www.sleepfoundation.org\/children-and-sleep\/how-much-sleep-do-kids-need), [young children](https:\/\/www.sleepfoundation.org\/children-and-sleep), and [teens](https:\/\/www.sleepfoundation.org\/teens-and-sleep) need even more sleep to enable their growth and development  .\n\nGetting less than seven hours has been linked to a weakened immune system, reduced job performance, and a heightened risk of accidents (including car accidents). An ongoing lack of sleep is also associated with many serious health issues, including high blood pressure, heart disease, weight gain, obesity, diabetes, and depression.\n\nIf seven hours is the minimum, a natural follow-up question is whether adults can sleep too much. According to experts, the answer isn’t so clear. Sometimes [sleeping more than nine hours](https:\/\/www.sleepfoundation.org\/how-sleep-works\/oversleeping) is a sign of an underlying health problem, but getting extra sleep can be appropriate in certain circumstances, such as when you’re sick or trying to [catch up on sleep](https:\/\/www.sleepfoundation.org\/how-sleep-works\/sleep-debt-and-catch-up-sleep).\n\n## Start sleeping better with a Home Sleep Study\nTake a one-night sleep study in your own bed, review results with a certified sleep expert, and get a personalized treatment plan.\n\n[Get Started](https:\/\/sleepdoctor.com\/cart\/41836382290016:1?storefront=false&discount=SF-SSPZ40A7S9MW&cta_location=hst_global)\n\n4\\.8\n\n55,000+ patients\n\n![SF\\_HST\\_CTA\\_Image-1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1.png)\n### Recommended Hours of Sleep by Age\nThe amount of sleep a person needs depends on their age. Experts at organizations like the American Academy of Sleep Medicine, Sleep Research Society, and the American Academy of Pediatrics have endorsed a recommended sleep chart by age.\n\n| Age group | Age range | **Recommended hours of sleep** |\n|---|---|---|\n| Infant | 4-12 months | 12-16 hours (including naps) |\n| Toddler | 1-2 years | 11-14 hours (including naps) |\n| Preschool | 3-5 years | 10-13 hours (including naps) |\n| School-age | 6-12 years | 9-12 hours |\n| Teen | 13-18 years | 8-10 hours |\n| Adult | 18 years and older | 7 hours or more |\n\nThere’s no specific recommendation for [newborns](https:\/\/www.sleepfoundation.org\/baby-sleep\/how-much-do-newborns-sleep), because there’s limited research about how much sleep they truly need. That said, babies under four months often sleep between 14 and 17 hours per day  .\n\n### Finding the Right Amount of Sleep for You\nThese guidelines serve as a rule of thumb for how much sleep babies, children, and adults need. Experts acknowledge that the ideal amount of sleep can vary from person to person  . Some people need more or less sleep than the suggested amount for their age.\n\nDeciding how much sleep *you* need means considering your overall health, daily activities, and typical sleeping patterns. Some questions that can help you assess your individual sleep needs include:\n\n- Are you productive, healthy, and happy on seven hours of sleep? Or have you noticed that you require more hours of sleep to get into high gear?\n- Do you unwillingly doze off during the day?\n- Do you have health issues that might require more rest? Are you taking any medications that affect your sleep or daytime energy levels?\n- Do you have a high level of daily energy expenditure? Do you frequently play sports or work in a labor-intensive job?\n- Do your daily activities require alertness to do them safely? Do you drive every day or operate heavy machinery? Do you feel sleepy while doing these activities?\n- Are you experiencing or do you have a history of a [sleep disorder](https:\/\/www.sleepfoundation.org\/sleep-disorders)?\n- Do you depend on caffeine to get you through the day?\n- When you have an open schedule, do you tend to sleep more?\n- Are you pregnant or breastfeeding?\n\nYou can use your answers to these questions to hone in on your optimal amount of sleep. You can also talk to your doctor to review your overall health, your typical sleep patterns, and whether you might need more or less sleep than recommended.\n\nYou may find that having sleep-related data can help you think about these questions. For example, keeping a [sleep diary](https:\/\/www.sleepfoundation.org\/sleep-diary) or wearing a sleep tracker may help you detect trends in how you sleep at night and how it affects you during the day.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/03\/SF-23-074_RecommendedHoursofSleep_Graphic-opt1-1-1024x717.png)\n\n### Sleep Quality vs. Quantity\nWhen thinking about sleep needs, it’s easy to focus on quantity. But a good night’s rest isn’t just about how many hours you’re asleep—[the quality of your sleep](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-is-sleep-quality-calculated) is just as important.\n\nLow-quality sleep often feels restless or disrupted, making it less refreshing than solid, continuous sleep  . Fragmented sleep hinders your ability to progress through the four [stages of sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep), all of which are necessary for healthy sleep  .\n\nResearch is increasingly finding that poor quality sleep can be just as harmful as a reduced quantity of sleep  . Disrupted sleep has been linked to many symptoms of [sleep deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation), including impaired memory  and poor mood  . Low-quality sleep may also raise long-term risks of numerous mental and physical health problems  .\n\n### REM and Deep Sleep\nEach night, we move through multiple sleep cycles that last 90 to 120 minutes  . These sleep cycles are made up of four stages of sleep. All four stages are important to good sleep, but two specific stages have an especially big impact.\n\nDuring [deep sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep\/deep-sleep), also known as stage 3 sleep, your breathing and heart rate slow down, and your brain and body relax  . This aids in your body’s rest and recovery, allowing you to wake up feeling rejuvenated.\n\nDeep sleep also contributes to the health of your immune system, bones, and other tissues  . On most nights, deep sleep makes up around 10% to 20% of your total sleep time, or about 90 minutes if you sleep for seven to eight hours  .\n\n[Rapid eye movement (REM) sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep\/rem-sleep) is the last sleep stage, and it usually makes up 20% to 25% of your time asleep (or about two hours)  . During REM sleep, your pulse and breathing get faster, and brain activity picks up significantly, almost to the level of being awake  . Dreaming is most active and intense during REM sleep. Research has found REM sleep is important for memory, mood, and overall brain function  .\n\nIt’s challenging to know if you’re actually getting enough sleep. Reflecting on three key factors can help determine if you’re getting the right amount of rest.\n\n- **How you wake up:** If you feel refreshed when you wake up, that’s a good sign. If you struggle to start your day, it may indicate that you’re short on sleep.\n- **Sleepiness during the day:** If you find that you’re nodding off or extremely tired during the day, it could be a result of insufficient sleep at night.\n- **Your concentration levels:** Good sleep helps you focus, so if you have trouble with concentration, it might be because you’re not getting enough sleep.\n### Track Your Sleep Quantity and Quality\nSleep tracking devices and apps can reveal patterns in your sleep duration, quality, and disruptions, giving you a clearer picture of whether your nightly rest is restorative.\n\nAccording to a SleepFoundation.org survey, people who use a sleep tracker are more than two and a half times more likely than those who don’t to report waking up feeling “very alert.” Conversely, people who don’t use a tracker were nearly 20% more likely to say they wake up feeling groggy.\n\nWhile sleep trackers can’t diagnose disorders, they can be a useful tool for developing better sleep habits. Use them in combination with a simple self-check each morning: Do you feel refreshed? Are you able to stay alert and focused throughout the day without relying heavily on caffeine? If not, you may not be getting enough quality sleep — even if your total time in bed seems sufficient.\n\nNot getting enough sleep can have far-reaching consequences. Some of the immediate signs of sleep deprivation include:\n\n- Extreme tiredness during the day\n- Slowed thinking and reaction time, heightening the risk of errors and accidents\n- Reduced focus and memory\n- Irritability\n- Feelings of anxiety or depression\n\nIf insufficient sleep becomes a lasting problem, it can also give rise to other health issues, including:\n\n- High blood pressure, heart problems, and stroke\n- Decreased immune function\n- Type 2 diabetes\n- Kidney disease\n- Obesity\n\n## Learn Even More About Sleep\nSign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Email-Capture-Icon.svg)\n\nTo improve your sleep, start by making sleep a priority in your schedule. This means [calculating the hours you need](https:\/\/www.sleepfoundation.org\/sleep-calculator) so that work or social activities don’t infringe on time for sleep.\n\nIt’s also worth taking steps to boost your sleep quality. Enhancing your bedroom setting and sleep-related habits can make it easier to get the quantity and quality of [sleep you need](https:\/\/www.sleepfoundation.org\/how-sleep-works\/why-do-we-need-sleep). Practical ways that you can improve your [sleep hygiene](https:\/\/www.sleepfoundation.org\/sleep-hygiene) include  :\n\n- Sticking to the same sleep schedule every day, even on weekends\n- Practicing a relaxing [bedtime routine](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/bedtime-routine-for-adults) to make it easier to fall asleep quickly\n- Choosing a supportive, [comfortable mattress](https:\/\/www.sleepfoundation.org\/best-mattress) and outfitting your bed with quality [pillows](https:\/\/www.sleepfoundation.org\/best-pillows) and [bedding](https:\/\/www.sleepfoundation.org\/best-sheets)\n- Minimizing potential disruptions from [light](https:\/\/www.sleepfoundation.org\/bedroom-environment\/making-your-room-dark) and [sound](https:\/\/www.sleepfoundation.org\/noise-and-sleep) while optimizing your [bedroom temperature](https:\/\/www.sleepfoundation.org\/bedroom-environment\/best-temperature-for-sleep) (between 65 and 68 degrees Fahrenheit)\n- Disconnecting from electronic devices like mobile phones and laptops for at least 30 minutes and ideally an hour before bed\n- Avoiding caffeine in the late afternoon or evening\n- Limiting alcohol consumption, especially in the hours before bed\n\nIf you’re a parent or caregiver, many of the same tips apply to help children and teens get the recommended amount of sleep.If you or a family member are experiencing symptoms such as significant sleepiness during the day, [insomnia](https:\/\/www.sleepfoundation.org\/insomnia), leg cramps, snoring, or another issue that is preventing you from sleeping well, talk with a doctor to determine the underlying cause.\n\n## Frequently Asked Questions\n### What is the 10-3-2-1-0 rule for sleep?\nThe 10-3-2-1-0 rule is a method of enhancing sleep hygiene. Each number represents a certain habit that can make it easier to get good sleep.\n\n\\-Avoid caffeine consumption for **10 hours** before bedtime.  \n\\-Do not drink alcohol or eat any food for **3 hours** before going to bed.   \n\\-Finish all work-related tasks **2 hours** before bed to give your mind time to wind down.  \n\\-Stop all screen time, including with your TV or phone, for **1 hour** before bedtime.   \n\\-Wake up when your alarm goes off in the morning with **0 uses** of the snooze button.\n\n### Why is it important to sleep between 10 p.m. and 2 a.m.?\nYour body’s internal clock, also known as its [circadian rhythm](https:\/\/www.sleepfoundation.org\/circadian-rhythm), functions best when it’s aligned with the timing of day and night  . So sleeping when it’s dark outside (between the hours of 10 p.m. and 2 a.m.) can support better alignment of your circadian rhythm  . It’s also when you tend to spend the most time in the deep sleep stage, so not sleeping during these hours may affect whether your sleep feels refreshing.\n\nUltimately, you may not always be able to sleep the entirety of the time between 10 p.m. and 2 a.m., but trying to coordinate your schedule to be sleeping when it’s dark outside can help limit circadian misalignment.\n\n### Why am I still tired after sleeping for 8 hours?\nUnrefreshing sleep is frequently a consequence of restless sleep. For example, you might have been in bed for eight hours but spent part of that time tossing and turning. This is a common problem for people with insomnia or who have other health issues like acid reflux that interfere with sleep.\n\nIt could also be a sign of an underlying sleep disorder. Some sleep disorders cause repeated awakenings during the night that detract from your sleep quality, these awakenings are so brief that you don’t even realize they’re happening.\n\nFor example, sleep apnea, a condition involving repeated breathing interruptions during sleep, can make sleep unrefreshing regardless of how many hours you sleep. Other types of less-common sleep disorders also cause excessive daytime sleepiness  .\n\n### Is it healthy to nap during the day?\nFor adults, [napping during the day](https:\/\/www.sleepfoundation.org\/napping) can be healthy, but you want to nap strategically. That means considering the timing and length of any nap.\n\n**Nap timing:** You don’t want to nap too late in the afternoon, which can make it harder for you to fall asleep at your normal bedtime  .\n\n**Nap length:** To avoid waking up groggy from a nap, you should nap for either a maximum of 20 minutes or for about 90 minutes. In this way, you either wake up before entering deeper stages of sleep or you are able to complete a full sleep cycle before waking up.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of product specialists, sleep health professionals, and people just like you. Whether you’re searching for the perfect mattress or need expert sleep advice, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\n\n![Eric Suni](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/07\/Eric-Suni-Headshot-150x150.jpg)\n\nWritten By\n\n### Eric Suni,  Contributing Writer\n\nEric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.\n\n![Abhinav Singh, MD, MPH, FAASM](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/07\/Dr.-Abhinav-Singh-SF-150x150.jpg)\n\nMedically Reviewed by\n\n### Abhinav Singh, MD, MPH, FAASM,  Sleep Medicine Physician   MD\n\nDr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education.\n\n[Learn more about our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#team)\n\n## References 22 Sources\n1. Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, Dinges DF, Gangwisch J, Grandner MA, Kushida C, Malhotra RK, Martin JL, Patel SR, Quan SF, Tasali E. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med 2015;11(6):591–592.\n   <https:\/\/jcsm.aasm.org\/doi\/10.5664\/jcsm.4758>\n2. Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/27707447\/>\n3. A.D.A.M. Medical Encyclopedia. (2020, October 2). Bedtime habits for infants and children. MedlinePlus.\n   <https:\/\/medlineplus.gov\/ency\/article\/002392.htm>\n4. Cirelli, C. (2024, May). Insufficient sleep: Definition, epidemiology, and adverse outcomes. In R. Benca & A. Eichler (Ed.). UpToDate.\n   <https:\/\/www.uptodate.com\/contents\/insufficient-sleep-definition-epidemiology-and-adverse-outcomes>\n5. Libman, E., Fichten, C., Creti, L., Conrod, K., Tran, D. L., Grad, R., Jorgensen, M., Amsel, R., Rizzo, D., Baltzan, M., Pavilanis, A., & Bailes, S. (2016). Refreshing Sleep and Sleep Continuity Determine Perceived Sleep Quality. Sleep disorders, 2016, 7170610. https:\/\/doi.org\/10.1155\/2016\/7170610\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/27413553\/>\n6. MedlinePlus: National Library of Medicine (US). (n.d.). Healthy Sleep.\n   <https:\/\/medlineplus.gov\/healthysleep.html>\n7. Van Someren, E. J., Cirelli, C., Dijk, D. J., Van Cauter, E., Schwartz, S., & Chee, M. W. (2015). Disrupted sleep: From molecules to cognition. The Journal of Neuroscience, 35(41), 13889–13895.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/26468189\/>\n8. Rolls, A., Colas, D., Adamantidis, A., Carter, M., Lanre-Amos, T., Heller, H. C., & de Lecea, L. (2011). Optogenetic disruption of sleep continuity impairs memory consolidation. Proceedings of the National Academy of Sciences of the United States of America, 108(32), 13305–13310.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/21788501\/>\n9. Finan, P. H., Quartana, P. J., & Smith, M. T. (2015). The effects of sleep continuity disruption on positive mood and sleep architecture in healthy adults. Sleep, 38(11), 1735–1742.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/26085289\/>\n10. Medic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, 151–161.\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/28579842\/>\n11. Schwab, R. J. (2022, September). Overview of sleep. Merck Manual Consumer Version.\n    <https:\/\/www.merckmanuals.com\/home\/brain,-spinal-cord,-and-nerve-disorders\/sleep-disorders\/overview-of-sleep>\n12. National Institute of Neurological Disorders and Strokes (NINDS). (2024, September 05). Brain basics: Understanding sleep.\n    <https:\/\/www.ninds.nih.gov\/health-information\/public-education\/brain-basics\/brain-basics-understanding-sleep>\n13. Patel, A. K., Reddy, V., Shumway, K. R., Araujo, J. F. (2024, January 26). Physiology, sleep stages. StatPearls.\n    <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/>\n14. Bollu, P. C., & Gurung, P. (2019, November 5). Normal sleep, sleep physiology, and sleep deprivation. Medscape.\n    <https:\/\/emedicine.medscape.com\/article\/1188226-overview#showall>\n15. Blumberg, M. S., Lesku, J. A., Libourel, P. A., Schmidt, M. H., & Rattenborg, N. C. (2020). What is REM sleep?. Current Biology, 30(1), R38–R49.\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/31910377\/>\n16. What happens during sleep? Eunice Kennedy Shriver National Institute of Child Health and Human Development.\n    <https:\/\/www.nichd.nih.gov\/health\/topics\/sleep\/conditioninfo\/what-happens.>\n17. Di T, Zhang L, Meng S, et al. The impact of REM sleep loss on human brain connectivity. Transl Psychiatry. 2024;14(1):270. Published 2024 Jul 2. doi:10.1038\/s41398-024-02985-x\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/38956035\/>\n18. A.D.A.M. Medical Encyclopedia.(2022, May 12). Changing your sleep habits. MedlinePlus.\n    <https:\/\/medlineplus.gov\/ency\/patientinstructions\/000757.htm>\n19. National Heart, Lung, and Blood Institute. (2022, March). Circadian rhythm disorders: What are circadian rhythm disorders?\n    <https:\/\/www.nhlbi.nih.gov\/health\/circadian-rhythm-disorders>\n20. Schwab, R. J. (2022, May). Circadian rhythm sleep disorders. Merck Manual Professional Version.\n    <https:\/\/www.merckmanuals.com\/professional\/neurologic-disorders\/sleep-and-wakefulness-disorders\/circadian-rhythm-sleep-disorders>\n21. Preda, A. & Bowman, D. R. (2018, September 5). Primary hypersomnia workup. Medscape.\n    <https:\/\/emedicine.medscape.com\/article\/291699-workup>\n22. National Institute for Occupational Safety and Health. (2020, March 21). NIOSH training for nurses on shift work and long work hours. Centers for Disease Control and Prevention.\n    <https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod3\/08.html>\n\nLearn More About How Sleep Works\n\n[![Clock on bed](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/10\/Daylight-Saving-2-300x200.jpg)](https:\/\/www.sleepfoundation.org\/circadian-rhythm\/daylight-saving-time)\n\n[![How to Become a Morning Person](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/09\/How-to-Become-a-Morning-Person-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-faqs\/how-to-become-a-morning-person)\n\n[![How to Wake Up Easier](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/04\/How-to-Wake-Up-Easier-300x214.jpg)](https:\/\/www.sleepfoundation.org\/sleep-faqs\/how-to-wake-up-easier)\n\n[![Why Do I Wake Up at 3 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Meta Title	How Much Sleep Do You Need?
Meta Description	Sleep is essential, but how much sleep do we really need? Learn about how many hours of sleep kids and adults need and read useful tips for better sleep.
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Boilerpipe Text	Skip to content Key Takeaways Most healthy adults need between seven and nine hours of sleep each night. Infants, young children, and teenagers should get more sleep to support their growth and development. Feel like you’re constantly chasing sleep but never sure if you’re getting enough? Figuring out how much sleep you actually need can feel like solving a mystery. But sleep isn’t a luxury—it’s a biological necessity—and getting the right amount can mean the difference between powering through your day and dragging yourself through it. So how many hours do you really need to feel rested, focused, and at your best? Let’s break it down. As a basic rule, healthy adults need at least seven hours of sleep per night . Babies , young children , and teens need even more sleep to enable their growth and development . Getting less than seven hours has been linked to a weakened immune system, reduced job performance, and a heightened risk of accidents (including car accidents). An ongoing lack of sleep is also associated with many serious health issues, including high blood pressure, heart disease, weight gain, obesity, diabetes, and depression. If seven hours is the minimum, a natural follow-up question is whether adults can sleep too much. According to experts, the answer isn’t so clear. Sometimes sleeping more than nine hours is a sign of an underlying health problem, but getting extra sleep can be appropriate in certain circumstances, such as when you’re sick or trying to catch up on sleep . Start sleeping better with a Home Sleep Study Take a one-night sleep study in your own bed, review results with a certified sleep expert, and get a personalized treatment plan. Get Started 4.8 55,000+ patients Recommended Hours of Sleep by Age The amount of sleep a person needs depends on their age. Experts at organizations like the American Academy of Sleep Medicine, Sleep Research Society, and the American Academy of Pediatrics have endorsed a recommended sleep chart by age. Age group Age range Recommended hours of sleep Infant 4-12 months 12-16 hours (including naps) Toddler 1-2 years 11-14 hours (including naps) Preschool 3-5 years 10-13 hours (including naps) School-age 6-12 years 9-12 hours Teen 13-18 years 8-10 hours Adult 18 years and older 7 hours or more There’s no specific recommendation for newborns , because there’s limited research about how much sleep they truly need. That said, babies under four months often sleep between 14 and 17 hours per day . Finding the Right Amount of Sleep for You These guidelines serve as a rule of thumb for how much sleep babies, children, and adults need. Experts acknowledge that the ideal amount of sleep can vary from person to person . Some people need more or less sleep than the suggested amount for their age. Deciding how much sleep you need means considering your overall health, daily activities, and typical sleeping patterns. Some questions that can help you assess your individual sleep needs include: Are you productive, healthy, and happy on seven hours of sleep? Or have you noticed that you require more hours of sleep to get into high gear? Do you unwillingly doze off during the day? Do you have health issues that might require more rest? Are you taking any medications that affect your sleep or daytime energy levels? Do you have a high level of daily energy expenditure? Do you frequently play sports or work in a labor-intensive job? Do your daily activities require alertness to do them safely? Do you drive every day or operate heavy machinery? Do you feel sleepy while doing these activities? Are you experiencing or do you have a history of a sleep disorder ? Do you depend on caffeine to get you through the day? When you have an open schedule, do you tend to sleep more? Are you pregnant or breastfeeding? You can use your answers to these questions to hone in on your optimal amount of sleep. You can also talk to your doctor to review your overall health, your typical sleep patterns, and whether you might need more or less sleep than recommended. You may find that having sleep-related data can help you think about these questions. For example, keeping a sleep diary or wearing a sleep tracker may help you detect trends in how you sleep at night and how it affects you during the day. Sleep Quality vs. Quantity When thinking about sleep needs, it’s easy to focus on quantity. But a good night’s rest isn’t just about how many hours you’re asleep— the quality of your sleep is just as important. Low-quality sleep often feels restless or disrupted, making it less refreshing than solid, continuous sleep . Fragmented sleep hinders your ability to progress through the four stages of sleep , all of which are necessary for healthy sleep . Research is increasingly finding that poor quality sleep can be just as harmful as a reduced quantity of sleep . Disrupted sleep has been linked to many symptoms of sleep deprivation , including impaired memory and poor mood . Low-quality sleep may also raise long-term risks of numerous mental and physical health problems . REM and Deep Sleep Each night, we move through multiple sleep cycles that last 90 to 120 minutes . These sleep cycles are made up of four stages of sleep. All four stages are important to good sleep, but two specific stages have an especially big impact. During deep sleep , also known as stage 3 sleep, your breathing and heart rate slow down, and your brain and body relax . This aids in your body’s rest and recovery, allowing you to wake up feeling rejuvenated. Deep sleep also contributes to the health of your immune system, bones, and other tissues . On most nights, deep sleep makes up around 10% to 20% of your total sleep time, or about 90 minutes if you sleep for seven to eight hours . Rapid eye movement (REM) sleep is the last sleep stage, and it usually makes up 20% to 25% of your time asleep (or about two hours) . During REM sleep, your pulse and breathing get faster, and brain activity picks up significantly, almost to the level of being awake . Dreaming is most active and intense during REM sleep. Research has found REM sleep is important for memory, mood, and overall brain function . It’s challenging to know if you’re actually getting enough sleep. Reflecting on three key factors can help determine if you’re getting the right amount of rest. How you wake up: If you feel refreshed when you wake up, that’s a good sign. If you struggle to start your day, it may indicate that you’re short on sleep. Sleepiness during the day: If you find that you’re nodding off or extremely tired during the day, it could be a result of insufficient sleep at night. Your concentration levels: Good sleep helps you focus, so if you have trouble with concentration, it might be because you’re not getting enough sleep. Track Your Sleep Quantity and Quality Sleep tracking devices and apps can reveal patterns in your sleep duration, quality, and disruptions, giving you a clearer picture of whether your nightly rest is restorative. According to a SleepFoundation.org survey, people who use a sleep tracker are more than two and a half times more likely than those who don’t to report waking up feeling “very alert.” Conversely, people who don’t use a tracker were nearly 20% more likely to say they wake up feeling groggy. While sleep trackers can’t diagnose disorders, they can be a useful tool for developing better sleep habits. Use them in combination with a simple self-check each morning: Do you feel refreshed? Are you able to stay alert and focused throughout the day without relying heavily on caffeine? If not, you may not be getting enough quality sleep — even if your total time in bed seems sufficient. Not getting enough sleep can have far-reaching consequences. Some of the immediate signs of sleep deprivation include: Extreme tiredness during the day Slowed thinking and reaction time, heightening the risk of errors and accidents Reduced focus and memory Irritability Feelings of anxiety or depression If insufficient sleep becomes a lasting problem, it can also give rise to other health issues, including: High blood pressure, heart problems, and stroke Decreased immune function Type 2 diabetes Kidney disease Obesity Learn Even More About Sleep Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. To improve your sleep, start by making sleep a priority in your schedule. This means calculating the hours you need so that work or social activities don’t infringe on time for sleep. It’s also worth taking steps to boost your sleep quality. Enhancing your bedroom setting and sleep-related habits can make it easier to get the quantity and quality of sleep you need . Practical ways that you can improve your sleep hygiene include : Sticking to the same sleep schedule every day, even on weekends Practicing a relaxing bedtime routine to make it easier to fall asleep quickly Choosing a supportive, comfortable mattress and outfitting your bed with quality pillows and bedding Minimizing potential disruptions from light and sound while optimizing your bedroom temperature (between 65 and 68 degrees Fahrenheit) Disconnecting from electronic devices like mobile phones and laptops for at least 30 minutes and ideally an hour before bed Avoiding caffeine in the late afternoon or evening Limiting alcohol consumption, especially in the hours before bed If you’re a parent or caregiver, many of the same tips apply to help children and teens get the recommended amount of sleep.If you or a family member are experiencing symptoms such as significant sleepiness during the day, insomnia , leg cramps, snoring, or another issue that is preventing you from sleeping well, talk with a doctor to determine the underlying cause. Frequently Asked Questions What is the 10-3-2-1-0 rule for sleep? The 10-3-2-1-0 rule is a method of enhancing sleep hygiene. Each number represents a certain habit that can make it easier to get good sleep. -Avoid caffeine consumption for 10 hours before bedtime. -Do not drink alcohol or eat any food for 3 hours before going to bed. -Finish all work-related tasks 2 hours before bed to give your mind time to wind down. -Stop all screen time, including with your TV or phone, for 1 hour before bedtime. -Wake up when your alarm goes off in the morning with 0 uses of the snooze button. Why is it important to sleep between 10 p.m. and 2 a.m.? Your body’s internal clock, also known as its circadian rhythm , functions best when it’s aligned with the timing of day and night . So sleeping when it’s dark outside (between the hours of 10 p.m. and 2 a.m.) can support better alignment of your circadian rhythm . It’s also when you tend to spend the most time in the deep sleep stage, so not sleeping during these hours may affect whether your sleep feels refreshing. Ultimately, you may not always be able to sleep the entirety of the time between 10 p.m. and 2 a.m., but trying to coordinate your schedule to be sleeping when it’s dark outside can help limit circadian misalignment. Why am I still tired after sleeping for 8 hours? Unrefreshing sleep is frequently a consequence of restless sleep. For example, you might have been in bed for eight hours but spent part of that time tossing and turning. This is a common problem for people with insomnia or who have other health issues like acid reflux that interfere with sleep. It could also be a sign of an underlying sleep disorder. Some sleep disorders cause repeated awakenings during the night that detract from your sleep quality, these awakenings are so brief that you don’t even realize they’re happening. For example, sleep apnea, a condition involving repeated breathing interruptions during sleep, can make sleep unrefreshing regardless of how many hours you sleep. Other types of less-common sleep disorders also cause excessive daytime sleepiness . Is it healthy to nap during the day? For adults, napping during the day can be healthy, but you want to nap strategically. That means considering the timing and length of any nap. Nap timing: You don’t want to nap too late in the afternoon, which can make it harder for you to fall asleep at your normal bedtime . Nap length: To avoid waking up groggy from a nap, you should nap for either a maximum of 20 minutes or for about 90 minutes. In this way, you either wake up before entering deeper stages of sleep or you are able to complete a full sleep cycle before waking up. Still have questions? Ask our community! Join our Sleep Care Community — a trusted hub of product specialists, sleep health professionals, and people just like you. Whether you’re searching for the perfect mattress or need expert sleep advice, we’ve got you covered. Get personalized guidance from the experts who know sleep best. Written By Eric Suni, Contributing Writer Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute. Medically Reviewed by Abhinav Singh, MD, MPH, FAASM, Sleep Medicine Physician MD Dr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education. Learn more about our Editorial Team References 22 Sources Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, Dinges DF, Gangwisch J, Grandner MA, Kushida C, Malhotra RK, Martin JL, Patel SR, Quan SF, Tasali E. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med 2015;11(6):591–592. https://jcsm.aasm.org/doi/10.5664/jcsm.4758 Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561. https://pubmed.ncbi.nlm.nih.gov/27707447/ A.D.A.M. Medical Encyclopedia. (2020, October 2). Bedtime habits for infants and children. MedlinePlus. https://medlineplus.gov/ency/article/002392.htm Cirelli, C. (2024, May). Insufficient sleep: Definition, epidemiology, and adverse outcomes. In R. Benca & A. Eichler (Ed.). UpToDate. https://www.uptodate.com/contents/insufficient-sleep-definition-epidemiology-and-adverse-outcomes Libman, E., Fichten, C., Creti, L., Conrod, K., Tran, D. L., Grad, R., Jorgensen, M., Amsel, R., Rizzo, D., Baltzan, M., Pavilanis, A., & Bailes, S. (2016). Refreshing Sleep and Sleep Continuity Determine Perceived Sleep Quality. Sleep disorders, 2016, 7170610. https://doi.org/10.1155/2016/7170610 https://pubmed.ncbi.nlm.nih.gov/27413553/ MedlinePlus: National Library of Medicine (US). (n.d.). Healthy Sleep. https://medlineplus.gov/healthysleep.html Van Someren, E. J., Cirelli, C., Dijk, D. J., Van Cauter, E., Schwartz, S., & Chee, M. W. (2015). Disrupted sleep: From molecules to cognition. The Journal of Neuroscience, 35(41), 13889–13895. https://pubmed.ncbi.nlm.nih.gov/26468189/ Rolls, A., Colas, D., Adamantidis, A., Carter, M., Lanre-Amos, T., Heller, H. C., & de Lecea, L. (2011). Optogenetic disruption of sleep continuity impairs memory consolidation. Proceedings of the National Academy of Sciences of the United States of America, 108(32), 13305–13310. https://pubmed.ncbi.nlm.nih.gov/21788501/ Finan, P. H., Quartana, P. J., & Smith, M. T. (2015). The effects of sleep continuity disruption on positive mood and sleep architecture in healthy adults. Sleep, 38(11), 1735–1742. https://pubmed.ncbi.nlm.nih.gov/26085289/ Medic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, 151–161. https://pubmed.ncbi.nlm.nih.gov/28579842/ Schwab, R. J. (2022, September). Overview of sleep. Merck Manual Consumer Version. https://www.merckmanuals.com/home/brain,-spinal-cord,-and-nerve-disorders/sleep-disorders/overview-of-sleep National Institute of Neurological Disorders and Strokes (NINDS). (2024, September 05). Brain basics: Understanding sleep. https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep Patel, A. K., Reddy, V., Shumway, K. R., Araujo, J. F. (2024, January 26). Physiology, sleep stages. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK526132/ Bollu, P. C., & Gurung, P. (2019, November 5). Normal sleep, sleep physiology, and sleep deprivation. Medscape. https://emedicine.medscape.com/article/1188226-overview#showall Blumberg, M. S., Lesku, J. A., Libourel, P. A., Schmidt, M. H., & Rattenborg, N. C. (2020). What is REM sleep?. Current Biology, 30(1), R38–R49. https://pubmed.ncbi.nlm.nih.gov/31910377/ What happens during sleep? Eunice Kennedy Shriver National Institute of Child Health and Human Development. https://www.nichd.nih.gov/health/topics/sleep/conditioninfo/what-happens. Di T, Zhang L, Meng S, et al. The impact of REM sleep loss on human brain connectivity. Transl Psychiatry. 2024;14(1):270. Published 2024 Jul 2. doi:10.1038/s41398-024-02985-x https://pubmed.ncbi.nlm.nih.gov/38956035/ A.D.A.M. Medical Encyclopedia.(2022, May 12). Changing your sleep habits. MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000757.htm National Heart, Lung, and Blood Institute. (2022, March). Circadian rhythm disorders: What are circadian rhythm disorders? https://www.nhlbi.nih.gov/health/circadian-rhythm-disorders Schwab, R. J. (2022, May). Circadian rhythm sleep disorders. Merck Manual Professional Version. https://www.merckmanuals.com/professional/neurologic-disorders/sleep-and-wakefulness-disorders/circadian-rhythm-sleep-disorders Preda, A. & Bowman, D. R. (2018, September 5). Primary hypersomnia workup. Medscape. https://emedicine.medscape.com/article/291699-workup National Institute for Occupational Safety and Health. (2020, March 21). NIOSH training for nurses on shift work and long work hours. Centers for Disease Control and Prevention. https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod3/08.html Learn More About How Sleep Works Orexins By Rob Newsom July 15, 2025
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But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - Improve Your Sleep - SLEEP HABITS - [The Ultimate Sleep Improvement Plan](https://www.sleepfoundation.org/sleep-habits) - [The 20 Most Proven Sleep Tips](https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips) - [Sleep Hygiene](https://www.sleepfoundation.org/sleep-hygiene) - SLEEP AIDS - [Melatonin](https://www.sleepfoundation.org/melatonin) - [Magnesium](https://www.sleepfoundation.org/magnesium) - [The Most Effective Sleep Aids](https://www.sleepfoundation.org/sleep-aids) - TOOLS & PRODUCTS - [Sleep Calculator](https://www.sleepfoundation.org/sleep-calculator) - [7 Nights to Better Sleep](https://www.sleepfoundation.org/sleep-habits/7-night-sleep-habit-builder) - [Submit Your Sleep Story](https://www.sleepfoundation.org/about-us/submit-your-sleep-story) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - Understand Your Sleep - SCIENCE OF SLEEP - [How Sleep Works](https://www.sleepfoundation.org/how-sleep-works) - [Circadian Rhythm](https://www.sleepfoundation.org/circadian-rhythm) - [The Stages of Sleep](https://www.sleepfoundation.org/stages-of-sleep) - IMPACTS - [Snoring](https://www.sleepfoundation.org/snoring) - [Sleep Deprivation](https://www.sleepfoundation.org/sleep-deprivation) - [How Electronics Affect Your Sleep](https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep) - STATISTICS - [Sleep Data & Research](https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics) - [How Much Sleep Do We Need?](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - [All Health](https://www.sleepfoundation.org/sleep-topics) - About Us About Us - Who We Are - OUR MISSION - [What We Do](https://www.sleepfoundation.org/about-us) - [Our Team](https://www.sleepfoundation.org/about-us/who-we-are) - OUR MEDICAL TEAM - [Medical Advisory Board](https://www.sleepfoundation.org/about-us/who-we-are#medical-advisory-board) - OUR PROCESS - [Editorial Policy](https://www.sleepfoundation.org/about-us/editorial-policy) - [How We Review Products](https://www.sleepfoundation.org/research-methodology) - [![Test Lab: Expert Tested. Sleeper Approved.](https://www.sleepfoundation.org/wp-content/uploads/2021/08/Bedroom-Environment-1-300x125.jpg) Test Lab: Expert Tested. 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Products or services may be offered by an affiliated entity. [Learn more.](https://www.sleepfoundation.org/about-us/advertising-disclosure) [/](https://www.sleepfoundation.org/) [How Sleep Works](https://www.sleepfoundation.org/how-sleep-works) ![Main Intro Section Image](https://www.sleepfoundation.org/wp-content/uploads/2025/07/Header-Image-5-1.svg) # How Much Sleep Do You Need? Updated July 11, 2025 Written by Eric Suni ![Eric Suni](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Eric-Suni-Headshot-150x150.jpg) Eric Suni Contributing Writer Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute. [Read Full Bio](https://www.sleepfoundation.org/about-us/eric-suni) Want to read more about all our experts in the field? [Learn About The Editorial Team](https://www.sleepfoundation.org/about-us) \\| Medically Reviewed by Abhinav Singh, MD, MPH, FAASM ![Abhinav Singh, MD, MPH, FAASM](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Dr.-Abhinav-Singh-SF-150x150.jpg) Abhinav Singh, MD, MPH, FAASM Sleep Medicine Physician Dr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education. [Read Full Bio](https://www.sleepfoundation.org/about-us/who-we-are#abhinav_singh,_md,_mph,_faasm) Want to read more about all our experts in the field? [Learn About The Editorial Team](https://www.sleepfoundation.org/about-us) - [How Many Hours of Sleep Do You Need?](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#recommended-sleep-times-by-age-group) - [How Do You Know if You’re Getting Enough Sleep?](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#how-much-sleep-is-really-necessary-2) - [What Happens if You Don’t Get Enough Sleep?](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#how-were-the-recommendations-created--3) - [How Can You Improve Your Sleep?](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#make-sleep-a-priority-4) Key Takeaways - Most healthy adults need between seven and nine hours of sleep each night. - Infants, young children, and teenagers should get more sleep to support their growth and development. Feel like you’re constantly chasing sleep but never sure if you’re getting enough? Figuring out how much sleep you actually need can feel like solving a mystery. But sleep isn’t a luxury—it’s a biological necessity—and getting the right amount can mean the difference between powering through your day and dragging yourself through it. So how many hours do you really need to feel rested, focused, and at your best? Let’s break it down. ## How Many Hours of Sleep Do You Need? As a basic rule, healthy adults need at least seven hours of sleep per night [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) American Academy of Sleep Medicine (AASM)AASM sets standards and promotes excellence in sleep medicine health care, education, and research.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-244910) . [Babies](https://www.sleepfoundation.org/children-and-sleep/how-much-sleep-do-kids-need), [young children](https://www.sleepfoundation.org/children-and-sleep), and [teens](https://www.sleepfoundation.org/teens-and-sleep) need even more sleep to enable their growth and development [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Journal of Clinical Sleep Medicine (JCSM)JCSM is the official, peer-reviewed journal of the American Academy of Sleep Medicine.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-242549) . Getting less than seven hours has been linked to a weakened immune system, reduced job performance, and a heightened risk of accidents (including car accidents). An ongoing lack of sleep is also associated with many serious health issues, including high blood pressure, heart disease, weight gain, obesity, diabetes, and depression. If seven hours is the minimum, a natural follow-up question is whether adults can sleep too much. According to experts, the answer isn’t so clear. Sometimes [sleeping more than nine hours](https://www.sleepfoundation.org/how-sleep-works/oversleeping) is a sign of an underlying health problem, but getting extra sleep can be appropriate in certain circumstances, such as when you’re sick or trying to [catch up on sleep](https://www.sleepfoundation.org/how-sleep-works/sleep-debt-and-catch-up-sleep). ## Start sleeping better with a Home Sleep Study Take a one-night sleep study in your own bed, review results with a certified sleep expert, and get a personalized treatment plan. [Get Started](https://sleepdoctor.com/cart/41836382290016:1?storefront=false&discount=SF-SSPZ40A7S9MW&cta_location=hst_global) 4\.8 55,000+ patients ![SF\_HST\_CTA\_Image-1](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1.png) ### Recommended Hours of Sleep by Age The amount of sleep a person needs depends on their age. Experts at organizations like the American Academy of Sleep Medicine, Sleep Research Society, and the American Academy of Pediatrics have endorsed a recommended sleep chart by age. \| Age group \| Age range \| Recommended hours of sleep \| \|---\|---\|---\| \| Infant \| 4-12 months \| 12-16 hours (including naps) \| \| Toddler \| 1-2 years \| 11-14 hours (including naps) \| \| Preschool \| 3-5 years \| 10-13 hours (including naps) \| \| School-age \| 6-12 years \| 9-12 hours \| \| Teen \| 13-18 years \| 8-10 hours \| \| Adult \| 18 years and older \| 7 hours or more \| There’s no specific recommendation for [newborns](https://www.sleepfoundation.org/baby-sleep/how-much-do-newborns-sleep), because there’s limited research about how much sleep they truly need. That said, babies under four months often sleep between 14 and 17 hours per day [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-165053) . ### Finding the Right Amount of Sleep for You These guidelines serve as a rule of thumb for how much sleep babies, children, and adults need. Experts acknowledge that the ideal amount of sleep can vary from person to person [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-260233) . Some people need more or less sleep than the suggested amount for their age. Deciding how much sleep you need means considering your overall health, daily activities, and typical sleeping patterns. Some questions that can help you assess your individual sleep needs include: - Are you productive, healthy, and happy on seven hours of sleep? Or have you noticed that you require more hours of sleep to get into high gear? - Do you unwillingly doze off during the day? - Do you have health issues that might require more rest? Are you taking any medications that affect your sleep or daytime energy levels? - Do you have a high level of daily energy expenditure? Do you frequently play sports or work in a labor-intensive job? - Do your daily activities require alertness to do them safely? Do you drive every day or operate heavy machinery? Do you feel sleepy while doing these activities? - Are you experiencing or do you have a history of a [sleep disorder](https://www.sleepfoundation.org/sleep-disorders)? - Do you depend on caffeine to get you through the day? - When you have an open schedule, do you tend to sleep more? - Are you pregnant or breastfeeding? You can use your answers to these questions to hone in on your optimal amount of sleep. You can also talk to your doctor to review your overall health, your typical sleep patterns, and whether you might need more or less sleep than recommended. You may find that having sleep-related data can help you think about these questions. For example, keeping a [sleep diary](https://www.sleepfoundation.org/sleep-diary) or wearing a sleep tracker may help you detect trends in how you sleep at night and how it affects you during the day. ![](https://www.sleepfoundation.org/wp-content/uploads/2023/03/SF-23-074_RecommendedHoursofSleep_Graphic-opt1-1-1024x717.png) ### Sleep Quality vs. Quantity When thinking about sleep needs, it’s easy to focus on quantity. But a good night’s rest isn’t just about how many hours you’re asleep—[the quality of your sleep](https://www.sleepfoundation.org/sleep-hygiene/how-is-sleep-quality-calculated) is just as important. Low-quality sleep often feels restless or disrupted, making it less refreshing than solid, continuous sleep [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Sleep Disorders[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-81094) . Fragmented sleep hinders your ability to progress through the four [stages of sleep](https://www.sleepfoundation.org/stages-of-sleep), all of which are necessary for healthy sleep [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-274601) . Research is increasingly finding that poor quality sleep can be just as harmful as a reduced quantity of sleep [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-80971) . Disrupted sleep has been linked to many symptoms of [sleep deprivation](https://www.sleepfoundation.org/sleep-deprivation), including impaired memory [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-78847) and poor mood [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Sleep[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-79670) . Low-quality sleep may also raise long-term risks of numerous mental and physical health problems [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Nature and Science of Sleep[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-131139) . ### REM and Deep Sleep Each night, we move through multiple sleep cycles that last 90 to 120 minutes [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-166677) . These sleep cycles are made up of four stages of sleep. All four stages are important to good sleep, but two specific stages have an especially big impact. During [deep sleep](https://www.sleepfoundation.org/stages-of-sleep/deep-sleep), also known as stage 3 sleep, your breathing and heart rate slow down, and your brain and body relax [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Institute of Neurological Disorders and Stroke (NINDS)NINDS aims to seek fundamental knowledge about the brain and nervous system and to use that knowledge to reduce the burden of neurological disease.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-265940) . This aids in your body’s rest and recovery, allowing you to wake up feeling rejuvenated. Deep sleep also contributes to the health of your immune system, bones, and other tissues [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) StatPearls[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-265241) . On most nights, deep sleep makes up around 10% to 20% of your total sleep time, or about 90 minutes if you sleep for seven to eight hours [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) MedscapeMedscape is on online destination for healthcare professionals worldwide, offering expert perspectives, drug and disease information, and professional education.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-174340) . [Rapid eye movement (REM) sleep](https://www.sleepfoundation.org/stages-of-sleep/rem-sleep) is the last sleep stage, and it usually makes up 20% to 25% of your time asleep (or about two hours) [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Current BiologyCurrent Biology is a general journal that publishes original research across all areas of biology together with an extensive and varied set of editorial sections. A primary aim of the journal is to foster communication across fields of biology, both by publishing important findings of general interest from diverse fields and through highly accessible editorial articles that explicitly aim to inform non-specialists.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-83433) . During REM sleep, your pulse and breathing get faster, and brain activity picks up significantly, almost to the level of being awake [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Eunice Kennedy Shriver National Institute of Child Health and Human Development[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-279145) . Dreaming is most active and intense during REM sleep. Research has found REM sleep is important for memory, mood, and overall brain function [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Translational Psychiatry[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-279148) . ## How Do You Know if You’re Getting Enough Sleep? It’s challenging to know if you’re actually getting enough sleep. Reflecting on three key factors can help determine if you’re getting the right amount of rest. - How you wake up: If you feel refreshed when you wake up, that’s a good sign. If you struggle to start your day, it may indicate that you’re short on sleep. - Sleepiness during the day: If you find that you’re nodding off or extremely tired during the day, it could be a result of insufficient sleep at night. - Your concentration levels: Good sleep helps you focus, so if you have trouble with concentration, it might be because you’re not getting enough sleep. ### Track Your Sleep Quantity and Quality Sleep tracking devices and apps can reveal patterns in your sleep duration, quality, and disruptions, giving you a clearer picture of whether your nightly rest is restorative. According to a SleepFoundation.org survey, people who use a sleep tracker are more than two and a half times more likely than those who don’t to report waking up feeling “very alert.” Conversely, people who don’t use a tracker were nearly 20% more likely to say they wake up feeling groggy. While sleep trackers can’t diagnose disorders, they can be a useful tool for developing better sleep habits. Use them in combination with a simple self-check each morning: Do you feel refreshed? Are you able to stay alert and focused throughout the day without relying heavily on caffeine? If not, you may not be getting enough quality sleep — even if your total time in bed seems sufficient. ## What Happens if You Don’t Get Enough Sleep? Not getting enough sleep can have far-reaching consequences. Some of the immediate signs of sleep deprivation include: - Extreme tiredness during the day - Slowed thinking and reaction time, heightening the risk of errors and accidents - Reduced focus and memory - Irritability - Feelings of anxiety or depression If insufficient sleep becomes a lasting problem, it can also give rise to other health issues, including: - High blood pressure, heart problems, and stroke - Decreased immune function - Type 2 diabetes - Kidney disease - Obesity ## Learn Even More About Sleep Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. ![](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Email-Capture-Icon.svg) ## How Can You Improve Your Sleep? To improve your sleep, start by making sleep a priority in your schedule. This means [calculating the hours you need](https://www.sleepfoundation.org/sleep-calculator) so that work or social activities don’t infringe on time for sleep. It’s also worth taking steps to boost your sleep quality. Enhancing your bedroom setting and sleep-related habits can make it easier to get the quantity and quality of [sleep you need](https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep). Practical ways that you can improve your [sleep hygiene](https://www.sleepfoundation.org/sleep-hygiene) include [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-252165) : - Sticking to the same sleep schedule every day, even on weekends - Practicing a relaxing [bedtime routine](https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults) to make it easier to fall asleep quickly - Choosing a supportive, [comfortable mattress](https://www.sleepfoundation.org/best-mattress) and outfitting your bed with quality [pillows](https://www.sleepfoundation.org/best-pillows) and [bedding](https://www.sleepfoundation.org/best-sheets) - Minimizing potential disruptions from [light](https://www.sleepfoundation.org/bedroom-environment/making-your-room-dark) and [sound](https://www.sleepfoundation.org/noise-and-sleep) while optimizing your [bedroom temperature](https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep) (between 65 and 68 degrees Fahrenheit) - Disconnecting from electronic devices like mobile phones and laptops for at least 30 minutes and ideally an hour before bed - Avoiding caffeine in the late afternoon or evening - Limiting alcohol consumption, especially in the hours before bed If you’re a parent or caregiver, many of the same tips apply to help children and teens get the recommended amount of sleep.If you or a family member are experiencing symptoms such as significant sleepiness during the day, [insomnia](https://www.sleepfoundation.org/insomnia), leg cramps, snoring, or another issue that is preventing you from sleeping well, talk with a doctor to determine the underlying cause. ## Frequently Asked Questions ### What is the 10-3-2-1-0 rule for sleep? The 10-3-2-1-0 rule is a method of enhancing sleep hygiene. Each number represents a certain habit that can make it easier to get good sleep. \-Avoid caffeine consumption for 10 hours before bedtime. \-Do not drink alcohol or eat any food for 3 hours before going to bed. \-Finish all work-related tasks 2 hours before bed to give your mind time to wind down. \-Stop all screen time, including with your TV or phone, for 1 hour before bedtime. \-Wake up when your alarm goes off in the morning with 0 uses of the snooze button. ### Why is it important to sleep between 10 p.m. and 2 a.m.? Your body’s internal clock, also known as its [circadian rhythm](https://www.sleepfoundation.org/circadian-rhythm), functions best when it’s aligned with the timing of day and night [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Heart, Lung, and Blood Institute (NHLBI)The NHLBI is the nation's leader in the prevention and treatment of heart, lung, blood and sleep disorders.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-82912) . So sleeping when it’s dark outside (between the hours of 10 p.m. and 2 a.m.) can support better alignment of your circadian rhythm [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-138254) . It’s also when you tend to spend the most time in the deep sleep stage, so not sleeping during these hours may affect whether your sleep feels refreshing. Ultimately, you may not always be able to sleep the entirety of the time between 10 p.m. and 2 a.m., but trying to coordinate your schedule to be sleeping when it’s dark outside can help limit circadian misalignment. ### Why am I still tired after sleeping for 8 hours? Unrefreshing sleep is frequently a consequence of restless sleep. For example, you might have been in bed for eight hours but spent part of that time tossing and turning. This is a common problem for people with insomnia or who have other health issues like acid reflux that interfere with sleep. It could also be a sign of an underlying sleep disorder. Some sleep disorders cause repeated awakenings during the night that detract from your sleep quality, these awakenings are so brief that you don’t even realize they’re happening. For example, sleep apnea, a condition involving repeated breathing interruptions during sleep, can make sleep unrefreshing regardless of how many hours you sleep. Other types of less-common sleep disorders also cause excessive daytime sleepiness [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Medscape ReferenceMedscape is on online destination for healthcare professionals worldwide, offering expert perspectives, drug and disease information, and professional education.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-79706) . ### Is it healthy to nap during the day? For adults, [napping during the day](https://www.sleepfoundation.org/napping) can be healthy, but you want to nap strategically. That means considering the timing and length of any nap. Nap timing: You don’t want to nap too late in the afternoon, which can make it harder for you to fall asleep at your normal bedtime [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Centers for Disease Control and Prevention (CDC)As the nation’s health protection agency, CDC saves lives and protects people from health threats.[View Source](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#references-204133) . Nap length: To avoid waking up groggy from a nap, you should nap for either a maximum of 20 minutes or for about 90 minutes. In this way, you either wake up before entering deeper stages of sleep or you are able to complete a full sleep cycle before waking up. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of product specialists, sleep health professionals, and people just like you. Whether you’re searching for the perfect mattress or need expert sleep advice, we’ve got you covered. Get personalized guidance from the experts who know sleep best. [About Our Editorial Team](https://www.sleepfoundation.org/about-us) ![Eric Suni](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Eric-Suni-Headshot-150x150.jpg) Written By ### Eric Suni, Contributing Writer Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute. ![Abhinav Singh, MD, MPH, FAASM](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Dr.-Abhinav-Singh-SF-150x150.jpg) Medically Reviewed by ### Abhinav Singh, MD, MPH, FAASM, Sleep Medicine Physician MD Dr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education. [Learn more about our Editorial Team](https://www.sleepfoundation.org/about-us/who-we-are#team) ## References 22 Sources 1. Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, Dinges DF, Gangwisch J, Grandner MA, Kushida C, Malhotra RK, Martin JL, Patel SR, Quan SF, Tasali E. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med 2015;11(6):591–592. <https://jcsm.aasm.org/doi/10.5664/jcsm.4758> 2. Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561. <https://pubmed.ncbi.nlm.nih.gov/27707447/> 3. A.D.A.M. Medical Encyclopedia. (2020, October 2). Bedtime habits for infants and children. MedlinePlus. <https://medlineplus.gov/ency/article/002392.htm> 4. Cirelli, C. (2024, May). Insufficient sleep: Definition, epidemiology, and adverse outcomes. In R. Benca & A. Eichler (Ed.). UpToDate. <https://www.uptodate.com/contents/insufficient-sleep-definition-epidemiology-and-adverse-outcomes> 5. Libman, E., Fichten, C., Creti, L., Conrod, K., Tran, D. L., Grad, R., Jorgensen, M., Amsel, R., Rizzo, D., Baltzan, M., Pavilanis, A., & Bailes, S. (2016). Refreshing Sleep and Sleep Continuity Determine Perceived Sleep Quality. Sleep disorders, 2016, 7170610. https://doi.org/10.1155/2016/7170610 <https://pubmed.ncbi.nlm.nih.gov/27413553/> 6. MedlinePlus: National Library of Medicine (US). (n.d.). Healthy Sleep. <https://medlineplus.gov/healthysleep.html> 7. Van Someren, E. J., Cirelli, C., Dijk, D. J., Van Cauter, E., Schwartz, S., & Chee, M. W. (2015). Disrupted sleep: From molecules to cognition. The Journal of Neuroscience, 35(41), 13889–13895. <https://pubmed.ncbi.nlm.nih.gov/26468189/> 8. Rolls, A., Colas, D., Adamantidis, A., Carter, M., Lanre-Amos, T., Heller, H. C., & de Lecea, L. (2011). Optogenetic disruption of sleep continuity impairs memory consolidation. Proceedings of the National Academy of Sciences of the United States of America, 108(32), 13305–13310. <https://pubmed.ncbi.nlm.nih.gov/21788501/> 9. Finan, P. H., Quartana, P. J., & Smith, M. T. (2015). The effects of sleep continuity disruption on positive mood and sleep architecture in healthy adults. Sleep, 38(11), 1735–1742. <https://pubmed.ncbi.nlm.nih.gov/26085289/> 10. Medic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, 151–161. <https://pubmed.ncbi.nlm.nih.gov/28579842/> 11. Schwab, R. J. (2022, September). Overview of sleep. Merck Manual Consumer Version. <https://www.merckmanuals.com/home/brain,-spinal-cord,-and-nerve-disorders/sleep-disorders/overview-of-sleep> 12. National Institute of Neurological Disorders and Strokes (NINDS). (2024, September 05). Brain basics: Understanding sleep. <https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep> 13. Patel, A. K., Reddy, V., Shumway, K. R., Araujo, J. F. (2024, January 26). Physiology, sleep stages. StatPearls. <https://www.ncbi.nlm.nih.gov/books/NBK526132/> 14. Bollu, P. C., & Gurung, P. (2019, November 5). Normal sleep, sleep physiology, and sleep deprivation. Medscape. <https://emedicine.medscape.com/article/1188226-overview#showall> 15. Blumberg, M. S., Lesku, J. A., Libourel, P. A., Schmidt, M. H., & Rattenborg, N. C. (2020). What is REM sleep?. Current Biology, 30(1), R38–R49. <https://pubmed.ncbi.nlm.nih.gov/31910377/> 16. What happens during sleep? Eunice Kennedy Shriver National Institute of Child Health and Human Development. <https://www.nichd.nih.gov/health/topics/sleep/conditioninfo/what-happens.> 17. Di T, Zhang L, Meng S, et al. The impact of REM sleep loss on human brain connectivity. Transl Psychiatry. 2024;14(1):270. Published 2024 Jul 2. doi:10.1038/s41398-024-02985-x <https://pubmed.ncbi.nlm.nih.gov/38956035/> 18. A.D.A.M. Medical Encyclopedia.(2022, May 12). Changing your sleep habits. MedlinePlus. <https://medlineplus.gov/ency/patientinstructions/000757.htm> 19. National Heart, Lung, and Blood Institute. (2022, March). Circadian rhythm disorders: What are circadian rhythm disorders? <https://www.nhlbi.nih.gov/health/circadian-rhythm-disorders> 20. Schwab, R. J. (2022, May). Circadian rhythm sleep disorders. Merck Manual Professional Version. <https://www.merckmanuals.com/professional/neurologic-disorders/sleep-and-wakefulness-disorders/circadian-rhythm-sleep-disorders> 21. Preda, A. & Bowman, D. R. (2018, September 5). Primary hypersomnia workup. Medscape. <https://emedicine.medscape.com/article/291699-workup> 22. National Institute for Occupational Safety and Health. (2020, March 21). NIOSH training for nurses on shift work and long work hours. 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Noise?](https://www.sleepfoundation.org/noise-and-sleep/white-noise) [Technology In The Bedroom](https://www.sleepfoundation.org/bedroom-environment/technology-in-the-bedroom) [How Does Music Affect Sleep?](https://www.sleepfoundation.org/noise-and-sleep/music) ### Sleep Hygiene [Sleep Tips - How to Sleep Better](https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips) [Learn About Sleep Hygiene](https://www.sleepfoundation.org/sleep-hygiene) [How to Relieve Stress At Bedtime](https://www.sleepfoundation.org/sleep-hygiene/how-to-relieve-stress-for-bedtime) [How to Improve Sleep Quality](https://www.sleepfoundation.org/sleep-hygiene/how-to-determine-poor-quality-sleep) [How Much Sleep Do You Need?](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need) [![Sleep Foundation Logo](https://www.sleepfoundation.org/wp-content/uploads/2025/10/sd-logo-footer.svg)](https://www.sleepfoundation.org/) Sleep Foundation and SleepFoundation.org are not affiliated 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Readable Markdown	[Skip to content](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#post_content) Key Takeaways - Most healthy adults need between seven and nine hours of sleep each night. - Infants, young children, and teenagers should get more sleep to support their growth and development. Feel like you’re constantly chasing sleep but never sure if you’re getting enough? Figuring out how much sleep you actually need can feel like solving a mystery. But sleep isn’t a luxury—it’s a biological necessity—and getting the right amount can mean the difference between powering through your day and dragging yourself through it. So how many hours do you really need to feel rested, focused, and at your best? Let’s break it down. As a basic rule, healthy adults need at least seven hours of sleep per night . [Babies](https://www.sleepfoundation.org/children-and-sleep/how-much-sleep-do-kids-need), [young children](https://www.sleepfoundation.org/children-and-sleep), and [teens](https://www.sleepfoundation.org/teens-and-sleep) need even more sleep to enable their growth and development . Getting less than seven hours has been linked to a weakened immune system, reduced job performance, and a heightened risk of accidents (including car accidents). An ongoing lack of sleep is also associated with many serious health issues, including high blood pressure, heart disease, weight gain, obesity, diabetes, and depression. If seven hours is the minimum, a natural follow-up question is whether adults can sleep too much. According to experts, the answer isn’t so clear. Sometimes [sleeping more than nine hours](https://www.sleepfoundation.org/how-sleep-works/oversleeping) is a sign of an underlying health problem, but getting extra sleep can be appropriate in certain circumstances, such as when you’re sick or trying to [catch up on sleep](https://www.sleepfoundation.org/how-sleep-works/sleep-debt-and-catch-up-sleep). ## Start sleeping better with a Home Sleep Study Take a one-night sleep study in your own bed, review results with a certified sleep expert, and get a personalized treatment plan. [Get Started](https://sleepdoctor.com/cart/41836382290016:1?storefront=false&discount=SF-SSPZ40A7S9MW&cta_location=hst_global) 4\.8 55,000+ patients ![SF\_HST\_CTA\_Image-1](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1.png) ### Recommended Hours of Sleep by Age The amount of sleep a person needs depends on their age. Experts at organizations like the American Academy of Sleep Medicine, Sleep Research Society, and the American Academy of Pediatrics have endorsed a recommended sleep chart by age. \| Age group \| Age range \| Recommended hours of sleep \| \|---\|---\|---\| \| Infant \| 4-12 months \| 12-16 hours (including naps) \| \| Toddler \| 1-2 years \| 11-14 hours (including naps) \| \| Preschool \| 3-5 years \| 10-13 hours (including naps) \| \| School-age \| 6-12 years \| 9-12 hours \| \| Teen \| 13-18 years \| 8-10 hours \| \| Adult \| 18 years and older \| 7 hours or more \| There’s no specific recommendation for [newborns](https://www.sleepfoundation.org/baby-sleep/how-much-do-newborns-sleep), because there’s limited research about how much sleep they truly need. That said, babies under four months often sleep between 14 and 17 hours per day . ### Finding the Right Amount of Sleep for You These guidelines serve as a rule of thumb for how much sleep babies, children, and adults need. Experts acknowledge that the ideal amount of sleep can vary from person to person . Some people need more or less sleep than the suggested amount for their age. Deciding how much sleep you need means considering your overall health, daily activities, and typical sleeping patterns. Some questions that can help you assess your individual sleep needs include: - Are you productive, healthy, and happy on seven hours of sleep? Or have you noticed that you require more hours of sleep to get into high gear? - Do you unwillingly doze off during the day? - Do you have health issues that might require more rest? Are you taking any medications that affect your sleep or daytime energy levels? - Do you have a high level of daily energy expenditure? Do you frequently play sports or work in a labor-intensive job? - Do your daily activities require alertness to do them safely? Do you drive every day or operate heavy machinery? Do you feel sleepy while doing these activities? - Are you experiencing or do you have a history of a [sleep disorder](https://www.sleepfoundation.org/sleep-disorders)? - Do you depend on caffeine to get you through the day? - When you have an open schedule, do you tend to sleep more? - Are you pregnant or breastfeeding? You can use your answers to these questions to hone in on your optimal amount of sleep. You can also talk to your doctor to review your overall health, your typical sleep patterns, and whether you might need more or less sleep than recommended. You may find that having sleep-related data can help you think about these questions. For example, keeping a [sleep diary](https://www.sleepfoundation.org/sleep-diary) or wearing a sleep tracker may help you detect trends in how you sleep at night and how it affects you during the day. ![](https://www.sleepfoundation.org/wp-content/uploads/2023/03/SF-23-074_RecommendedHoursofSleep_Graphic-opt1-1-1024x717.png) ### Sleep Quality vs. Quantity When thinking about sleep needs, it’s easy to focus on quantity. But a good night’s rest isn’t just about how many hours you’re asleep—[the quality of your sleep](https://www.sleepfoundation.org/sleep-hygiene/how-is-sleep-quality-calculated) is just as important. Low-quality sleep often feels restless or disrupted, making it less refreshing than solid, continuous sleep . Fragmented sleep hinders your ability to progress through the four [stages of sleep](https://www.sleepfoundation.org/stages-of-sleep), all of which are necessary for healthy sleep . Research is increasingly finding that poor quality sleep can be just as harmful as a reduced quantity of sleep . Disrupted sleep has been linked to many symptoms of [sleep deprivation](https://www.sleepfoundation.org/sleep-deprivation), including impaired memory and poor mood . Low-quality sleep may also raise long-term risks of numerous mental and physical health problems . ### REM and Deep Sleep Each night, we move through multiple sleep cycles that last 90 to 120 minutes . These sleep cycles are made up of four stages of sleep. All four stages are important to good sleep, but two specific stages have an especially big impact. During [deep sleep](https://www.sleepfoundation.org/stages-of-sleep/deep-sleep), also known as stage 3 sleep, your breathing and heart rate slow down, and your brain and body relax . This aids in your body’s rest and recovery, allowing you to wake up feeling rejuvenated. Deep sleep also contributes to the health of your immune system, bones, and other tissues . On most nights, deep sleep makes up around 10% to 20% of your total sleep time, or about 90 minutes if you sleep for seven to eight hours . [Rapid eye movement (REM) sleep](https://www.sleepfoundation.org/stages-of-sleep/rem-sleep) is the last sleep stage, and it usually makes up 20% to 25% of your time asleep (or about two hours) . During REM sleep, your pulse and breathing get faster, and brain activity picks up significantly, almost to the level of being awake . Dreaming is most active and intense during REM sleep. Research has found REM sleep is important for memory, mood, and overall brain function . It’s challenging to know if you’re actually getting enough sleep. Reflecting on three key factors can help determine if you’re getting the right amount of rest. - How you wake up: If you feel refreshed when you wake up, that’s a good sign. If you struggle to start your day, it may indicate that you’re short on sleep. - Sleepiness during the day: If you find that you’re nodding off or extremely tired during the day, it could be a result of insufficient sleep at night. - Your concentration levels: Good sleep helps you focus, so if you have trouble with concentration, it might be because you’re not getting enough sleep. ### Track Your Sleep Quantity and Quality Sleep tracking devices and apps can reveal patterns in your sleep duration, quality, and disruptions, giving you a clearer picture of whether your nightly rest is restorative. According to a SleepFoundation.org survey, people who use a sleep tracker are more than two and a half times more likely than those who don’t to report waking up feeling “very alert.” Conversely, people who don’t use a tracker were nearly 20% more likely to say they wake up feeling groggy. While sleep trackers can’t diagnose disorders, they can be a useful tool for developing better sleep habits. Use them in combination with a simple self-check each morning: Do you feel refreshed? Are you able to stay alert and focused throughout the day without relying heavily on caffeine? If not, you may not be getting enough quality sleep — even if your total time in bed seems sufficient. Not getting enough sleep can have far-reaching consequences. Some of the immediate signs of sleep deprivation include: - Extreme tiredness during the day - Slowed thinking and reaction time, heightening the risk of errors and accidents - Reduced focus and memory - Irritability - Feelings of anxiety or depression If insufficient sleep becomes a lasting problem, it can also give rise to other health issues, including: - High blood pressure, heart problems, and stroke - Decreased immune function - Type 2 diabetes - Kidney disease - Obesity ## Learn Even More About Sleep Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. ![](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Email-Capture-Icon.svg) To improve your sleep, start by making sleep a priority in your schedule. This means [calculating the hours you need](https://www.sleepfoundation.org/sleep-calculator) so that work or social activities don’t infringe on time for sleep. It’s also worth taking steps to boost your sleep quality. Enhancing your bedroom setting and sleep-related habits can make it easier to get the quantity and quality of [sleep you need](https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep). Practical ways that you can improve your [sleep hygiene](https://www.sleepfoundation.org/sleep-hygiene) include : - Sticking to the same sleep schedule every day, even on weekends - Practicing a relaxing [bedtime routine](https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults) to make it easier to fall asleep quickly - Choosing a supportive, [comfortable mattress](https://www.sleepfoundation.org/best-mattress) and outfitting your bed with quality [pillows](https://www.sleepfoundation.org/best-pillows) and [bedding](https://www.sleepfoundation.org/best-sheets) - Minimizing potential disruptions from [light](https://www.sleepfoundation.org/bedroom-environment/making-your-room-dark) and [sound](https://www.sleepfoundation.org/noise-and-sleep) while optimizing your [bedroom temperature](https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep) (between 65 and 68 degrees Fahrenheit) - Disconnecting from electronic devices like mobile phones and laptops for at least 30 minutes and ideally an hour before bed - Avoiding caffeine in the late afternoon or evening - Limiting alcohol consumption, especially in the hours before bed If you’re a parent or caregiver, many of the same tips apply to help children and teens get the recommended amount of sleep.If you or a family member are experiencing symptoms such as significant sleepiness during the day, [insomnia](https://www.sleepfoundation.org/insomnia), leg cramps, snoring, or another issue that is preventing you from sleeping well, talk with a doctor to determine the underlying cause. ## Frequently Asked Questions ### What is the 10-3-2-1-0 rule for sleep? The 10-3-2-1-0 rule is a method of enhancing sleep hygiene. Each number represents a certain habit that can make it easier to get good sleep. \-Avoid caffeine consumption for 10 hours before bedtime. \-Do not drink alcohol or eat any food for 3 hours before going to bed. \-Finish all work-related tasks 2 hours before bed to give your mind time to wind down. \-Stop all screen time, including with your TV or phone, for 1 hour before bedtime. \-Wake up when your alarm goes off in the morning with 0 uses of the snooze button. ### Why is it important to sleep between 10 p.m. and 2 a.m.? Your body’s internal clock, also known as its [circadian rhythm](https://www.sleepfoundation.org/circadian-rhythm), functions best when it’s aligned with the timing of day and night . So sleeping when it’s dark outside (between the hours of 10 p.m. and 2 a.m.) can support better alignment of your circadian rhythm . It’s also when you tend to spend the most time in the deep sleep stage, so not sleeping during these hours may affect whether your sleep feels refreshing. Ultimately, you may not always be able to sleep the entirety of the time between 10 p.m. and 2 a.m., but trying to coordinate your schedule to be sleeping when it’s dark outside can help limit circadian misalignment. ### Why am I still tired after sleeping for 8 hours? Unrefreshing sleep is frequently a consequence of restless sleep. For example, you might have been in bed for eight hours but spent part of that time tossing and turning. This is a common problem for people with insomnia or who have other health issues like acid reflux that interfere with sleep. It could also be a sign of an underlying sleep disorder. Some sleep disorders cause repeated awakenings during the night that detract from your sleep quality, these awakenings are so brief that you don’t even realize they’re happening. For example, sleep apnea, a condition involving repeated breathing interruptions during sleep, can make sleep unrefreshing regardless of how many hours you sleep. Other types of less-common sleep disorders also cause excessive daytime sleepiness . ### Is it healthy to nap during the day? For adults, [napping during the day](https://www.sleepfoundation.org/napping) can be healthy, but you want to nap strategically. That means considering the timing and length of any nap. Nap timing: You don’t want to nap too late in the afternoon, which can make it harder for you to fall asleep at your normal bedtime . Nap length: To avoid waking up groggy from a nap, you should nap for either a maximum of 20 minutes or for about 90 minutes. In this way, you either wake up before entering deeper stages of sleep or you are able to complete a full sleep cycle before waking up. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of product specialists, sleep health professionals, and people just like you. Whether you’re searching for the perfect mattress or need expert sleep advice, we’ve got you covered. Get personalized guidance from the experts who know sleep best. ![Eric Suni](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Eric-Suni-Headshot-150x150.jpg) Written By ### Eric Suni, Contributing Writer Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute. ![Abhinav Singh, MD, MPH, FAASM](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Dr.-Abhinav-Singh-SF-150x150.jpg) Medically Reviewed by ### Abhinav Singh, MD, MPH, FAASM, Sleep Medicine Physician MD Dr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education. [Learn more about our Editorial Team](https://www.sleepfoundation.org/about-us/who-we-are#team) ## References 22 Sources 1. Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, Dinges DF, Gangwisch J, Grandner MA, Kushida C, Malhotra RK, Martin JL, Patel SR, Quan SF, Tasali E. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med 2015;11(6):591–592. <https://jcsm.aasm.org/doi/10.5664/jcsm.4758> 2. Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561. <https://pubmed.ncbi.nlm.nih.gov/27707447/> 3. A.D.A.M. Medical Encyclopedia. (2020, October 2). Bedtime habits for infants and children. MedlinePlus. <https://medlineplus.gov/ency/article/002392.htm> 4. Cirelli, C. (2024, May). Insufficient sleep: Definition, epidemiology, and adverse outcomes. In R. Benca & A. Eichler (Ed.). UpToDate. <https://www.uptodate.com/contents/insufficient-sleep-definition-epidemiology-and-adverse-outcomes> 5. Libman, E., Fichten, C., Creti, L., Conrod, K., Tran, D. L., Grad, R., Jorgensen, M., Amsel, R., Rizzo, D., Baltzan, M., Pavilanis, A., & Bailes, S. (2016). Refreshing Sleep and Sleep Continuity Determine Perceived Sleep Quality. Sleep disorders, 2016, 7170610. https://doi.org/10.1155/2016/7170610 <https://pubmed.ncbi.nlm.nih.gov/27413553/> 6. 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