Most adults need between 7 and 9 hours of sleep a night, according to the NHS. Everyone's different, though, and the best guide is how you feel in the day. If you're constantly tired, you're probably not getting enough.
In short
- The NHS says adults need 7 to 9 hours a night on average. Some people need a little more, some a little less.
- The simplest check is how you feel in the day. Feeling constantly tired is a sign you're not getting enough.
- Treat the range as a guide, not a target. Worrying about the number can make sleep harder.
- If you've been tired for a few weeks and don't know why, or it's affecting your daily life, see your GP.
How much sleep do adults need?
On average, adults need 7 to 9 hours of sleep a night. That's the NHS figure. It's an average, not a rule, and everyone needs a different amount. Some people feel fine near the bottom of the range. Others need the full 9 hours.
So the right amount for you is the amount that gets you through the day without feeling worn out. You won't find that in a chart. You'll find it by noticing how you feel.
This guide is written for adults. Children need more: the NHS says 9 to 13 hours for children, and 12 to 17 for toddlers and babies. If you're worried about a child's sleep, speak to your GP or health visitor.
How can you tell if you're getting enough?
You're probably not getting enough sleep if you're constantly tired during the day. That's the NHS's own test, and it tells you more than counting hours.
Signs you're short of sleep include:
- feeling tired and irritable during the day
- finding it hard to concentrate because you're tired
- still feeling tired after you wake up
You might recognise it. You read the same email three times before it sinks in, and you're short with people you like.
One rough night now and then is normal, and most people get through the next day fine. It's the pattern over a week or two that tells you something.
Do you need exactly eight hours?
No. Eight hours sits in the middle of the range, which is probably why it gets quoted so often. But it isn't a target you have to hit.
Chasing a number can backfire. If you lie in bed working out how many hours you've got left, the worry itself keeps you awake. Sleep tends to come more easily when you stop trying to force it. There's more on why in Why trying harder to sleep can backfire.
More time in bed doesn't mean more sleep, either. Going to bed early to get your hours in often just means lying awake for longer. The NHS suggests only going to bed when you're sleepy.
Can you catch up on lost sleep?
After a bad night, it's tempting to have a long lie-in, or to save up sleep for the weekend. But sleeping in can make it harder to sleep the next night. The NHS advises sticking to your regular sleeping hours after a bad night, and getting up at the same time every day.
If you really need a nap, keep it short, about 20 minutes, and have it by mid-afternoon so it doesn't get in the way of the night ahead.
If your hours aren't your own, because of shift work or a young baby, the range is still a useful guide. Rest when you can, and go easy on yourself about the nights you can't control.
Try this over the next week
These steps help you find out how much sleep suits you. They take a minute or two a day.
- Keep the same wake-up time every day, weekends included. It gives you a steady base to judge from.
- Go to bed when you feel sleepy, not when the clock says you should.
- Keep a simple sleep diary for a week or two. Each morning, note roughly when you went to bed and got up. Rough guesses are fine. The Sleep Charity has a free sleep diary.
- Note how you felt in the day. Alert, OK or worn out is enough. Over a week or two, a pattern usually shows.
- Give yourself time to wind down. About an hour before bed, put work and screens away and do something calm.
If switching off is the hard part, a sleep session gives you something calm to listen to as you settle. It won't change how much sleep you need, but it can be a gentle part of your bedtime routine.
When to talk to someone
See your GP if:
- you've been feeling tired for a few weeks and you're not sure why
- your tiredness is affecting your daily life
- you feel tired and have other symptoms, such as weight loss or changes in your mood
- you've been told you make gasping, snorting or choking noises while you're asleep
Talk to your GP too if you sleep a full night and still wake up tired most days, or if you've had trouble sleeping for months. Common sleep problems explained covers some of the conditions your GP may look at.
If you feel very sleepy in the day, don't drive.
The Sleep Charity has more information on sleep, and runs a National Sleep Helpline at set times.
Outside the UK, speak to your doctor, or find a free helpline near you at findahelpline.com. In an emergency, call your local emergency number.
Questions
For most people, a regular routine matters more than an early night. The NHS suggests getting up at the same time every day and only going to bed when you're sleepy. A later bedtime is fine if it still leaves you enough time to sleep before you need to get up.
Not usually. Brief wakings between sleep cycles are a normal part of the night, and most people don't remember them. If you're awake for long stretches most nights, or you're tired in the day, talk to your GP.
Sources
- NHS, Insomnia
- NHS, Tiredness and fatigue
- The Sleep Charity, Sleep diary
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