How much sleep do I need? Find out here – and learn how to sleep better

If you've been asking yourself how much sleep you really need, it's unlikely you're waking up feeling refreshed. Here's how much sleep most of us need – you'll probably find you're not getting enough

How much sleep do I need? Woman sleeping in darkened room
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The question 'How much sleep do I need?' is a vital one if you're regularly feeling tired, lethargic or simply just not on the ball. But it's not just the fight with fatigue you'll face if you're not sleeping enough – too little sleep has also been linked to weight gain and can be as bad for you as being drunk. 

And that's just short-term sleep deprivation. If you are constantly getting too little sleep, the effects on your health can be very serious indeed, ranging from heart disease to diabetes and mental health problems. 

How much sleep do adults need?

So, how much sleep do we need per night? According to the Help Guide – a mental health resource of over 20 years' standing – all adults need between seven and nine hours of sleep per night. 

This includes young adults and older people: while most of can 'get by' on less than seven hours' sleep, most of us won't be able to function well, and become more prone to illnesses and bad moods even after a single night of not enough sleep. This contradicts the common myth that adults don't need as much sleep as children and teenagers. 

How much sleep do children need?

Although each individual will differ by an hour or so either side, children need anything from 14 to 17 hours a day (newborns); 12 to 15 hours (up to a year old); 11 to 14 hours (toddlers); 10 to 13 hours (age three to five); nine to 11 hours (up to 13); and seven to 12 hours (up to 17 years old). 

Can I get by on less sleep?

There is a gene that allows some people to function well on six hours' sleep a night, but it's extremely rare, occurring in just three per cent of the world's population. So, if you think you are one of those people who are absolutely fine on six hours' sleep or less, the truth is you probably aren't.

How to sleep better

It's not just about the hours you sleep, though. You may well be getting those eight hours of sleep but still be waking up feeling tired. Assuming there are no underlying health issues causing this symptom, it might be that the quality of the sleep you're getting isn't matching up to the quantity.

So, what's the secret to getting the coveted eight hours' quality sleep? The answer is very simple: routine. Try to go to bed at the same time every night. If you know it takes you a good while to unwind before falling a sleep, try getting into bed at least half an hour before you'd like to be asleep.

Longer lie ins at the weekend can be wonderful and can, marginally, help you catch up on lost sleep. But, if you find sleeping tricky, they can also disrupt your sleep routine, meaning it's harder still to get up on a Monday morning. 

After that, it's about looking at your sleep situation: is the room quiet and the right temperature; is the bed comfortable; is your mattress just right; have you got the best pillow; are you being disturbed by a partner? Fix these and you'll go a long way to getting more sleep.