For most adults, at least seven hours of regular sleep is a useful starting point.
Sleep needs vary with age and circumstances, but most adults need at least seven hours a night. Sleep quality, a consistent schedule and feeling alert during the day also matter. Persistent sleepiness, loud snoring or pauses in breathing during sleep warrant medical assessment.
Medical principle
Sleep is an active biological process supporting memory, mood, immunity, metabolism and heart health. Duration is not the only factor: regular timing, uninterrupted sleep and daytime functioning should be considered together.
Practical steps that may help
- Keep bedtime and waking time as consistent as possible, including on days off.
- Morning light, daily activity and reducing light and caffeine late in the day help regulate the body clock.
- For two weeks, record sleep, waking, naps, caffeine intake and daytime sleepiness.
When should you seek medical care?
Medical assessment is worthwhile if sleep problems occur more than three nights a week for over three months, or involve loud snoring, breathing pauses, sleepiness while driving, reduced functioning or a significant mood change.
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