How much sleep do you really need?

There’s nothing quite like waking up after a great night’s sleep feeling refreshed, restored and ready for the day. But how much sleep do you actually need to get that feeling?

For most healthy adults, around seven to nine hours of sleep a night is a good guide, although the exact amount varies from person to person. Your age, health and daily routine can all influence how much rest feels right for you.

And it isn’t only the number of hours that matters. While you’re snoozing, your body cycles through different sleep stages, including light, deep and REM sleep. Each plays a different part in a restful night.

From how much sleep you need by age to how much deep and REM sleep you should get, here’s everything you need to know about getting your forty winks.

Our sleep needs change throughout our lives. Babies and children generally need the most, while adults usually need around seven to nine hours. As a general guide, recommended sleep durations look like this:

These figures are recommendations rather than a nightly stopwatch. How you feel during the day can also tell you a lot: regularly waking refreshed, having enough energy and being able to concentrate are all useful signs that you're getting sufficient sleep. 

Getting enough sleep is one part of the puzzle. While you're tucked up in bed, your brain and body move through different stages of sleep several times during the night.

Sleep is broadly divided into non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM sleep itself includes lighter stages and deep sleep. A typical night involves repeatedly cycling through these stages rather than staying in one type of sleep until morning. 

There isn't a perfect sleep-stage formula you need to achieve every night. The amount of time spent in each stage naturally varies, so it's usually more helpful to focus on getting enough good-quality sleep overall.

We explore every kind of sleep: what is it and how much you need in our guide to different types of sleep.

Sleep debt is the difference between the amount of sleep you need and the amount you actually get. If you're regularly missing out on sleep, that deficit can build over time. 

Imagine you need eight hours but repeatedly sleep for six. Those missing hours don't simply stop mattering because you've become accustomed to the routine.

A weekend lie-in might make you feel less sleepy, but relying on occasional long sleeps isn't a substitute for regularly getting enough good-quality sleep. Research and public-health guidance suggest recovery sleep can reduce some sleepiness without necessarily reversing all the effects of ongoing sleep deprivation. 

Consistency is your friend here. Aim for a regular bedtime and wake-up time that gives you enough opportunity to get the sleep you need.

Knowing how much sleep you need is useful. Giving yourself the best chance of actually getting it is where your bedroom and evening routine come in.

A few simple changes can help create a more sleep-friendly environment:

• Keep your routine consistent. Try to go to bed and wake up at similar times.

• Give yourself time to wind down. Swap the last-minute email check for something calmer, whether that's reading, stretching or settling down with a warm drink.

• Create a peaceful bedroom. Lower the lights and aim for a cool, dark and quiet environment where possible. 

• Make comfort a priority. If you're regularly tossing, turning or waking uncomfortable, take a closer look at whether your mattress and bedding are giving you the comfort and support you need.

• Pay attention to how you feel. Feeling refreshed in the morning and alert during the day can be more useful than obsessing over every number on a sleep tracker. 

There may not be a perfect number that guarantees you'll spring out of bed every morning, but getting enough good-quality sleep is a lovely place to start.

For most adults, that means aiming for around seven to nine hours each night, while babies, children and teenagers generally need more. During those hours, you'll naturally cycle through light, deep and REM sleep, so you don't need to spend every morning chasing the “perfect” sleep-stage score.

Instead, focus on the bigger picture: give yourself enough time to rest, build a routine you can stick to and create a bedroom you genuinely look forward to curling up in.

And if your current bed isn't quite delivering that cloud-like comfort? Explore our mattresses and find the perfect place to catch those all-important ZZZs.