How much sleep do I need?
It's hard to beat the feeling of a good night's sleep. But how much sleep do we really need each day to be at our best?
Dr Moira Junge, health psychologist and Chief Medical Officer at the Sleep Health Foundation says most adults need roughly seven to nine hours of sleep every 24 hours.
However, sleep needs vary depending on your age, lifestyle, and individual biology.
Find out how sleep needs change over your lifetime, individual body clocks and tips for improving your sleep.
Why do we sleep?
Sleep isn’t just about feeling rested, it’s critical for your health and wellbeing.
This is because sleep helps your body repair itself, supports your immune system, regulates your appetite and metabolism, and even helps your brain clear out toxins that build up during the day.
“It's an essential component of both our physical and mental health,” adds Dr Junge. “We see it as a core pillar alongside exercise and diet. We need it for our alertness, our memory, our energy, our ability to learn and to be productive at work.”
Sleep needs by age
Sleep needs change a lot across the lifespan, says Dr Junge.
"From tiny babies through to older people, there's a massive change. But once we get to adulthood, it's actually quite stable from about the age of 18 through to the age of 65,” says Dr Junge.
Children 5-13 years |
9 to 11 hours of uninterrupted sleep |
Teenagers 14-17 years |
8 to 10 hours per night |
Adults 18-64 years |
7 to 9 hours per night |
Older adults 65 years+ |
7 to 8 hours per night |
Is 6 hours sleep enough?
Most adults need 7 to 9 hours of sleep each night to be at their best. These numbers, however, are more a guide than a hard-and-fast rule, says Dr Junge.
“There's an enormous variation. We also consider anything between 6 and 10 hours normal, as well.”
At the end of the day, the best gauge for how much sleep you should be getting is how you feel.
READ MORE: Symptoms of sleep deprivation
How much sleep do teenagers need?
If you have teenagers, chances are that it’s every bit as difficult sending them to bed as when they were little! Add increased homework, and mobile devices to the equation, and it’s quite possible that they won’t be getting enough sleep. Despite their protests, however, teenagers’ sleep needs are significant: 8 to 10 hours of uninterrupted sleep per night.
Encourage your teen to follow good sleep hygiene habits, and try highlighting the benefits of good sleep, like increased concentration at school and better performance at sports.
Sleep quality and sleep consistency
It’s not just about the number of hours you spend in bed. The quality, timing, and regularity of your sleep matter too.
What does quality sleep look like? It’s about how restful your sleep is throughout all its stages. This is impacted by how often you wake up, by any disturbances you may have during sleep, and how restless your body might be.
“You should aim to get the recommended amount of sleep each night, but if that’s difficult to achieve, you might want to focus more on consistency,” says Dr Junge. “The international guidelines emphasise sleep consistency and regularity, because long-term, they’re important for sleep health too.”
Listen now: Top tips for improving your sleep habits
Dr Moira Junge, health psychologist and Chief Health Officer of the Sleep Health Foundation shares her top tips to help improve your sleep habits.* Read the transcript.
Sleep and your body clock
Everyone’s sleep needs are different, including when they prefer to go to bed. Dr Junge recommends listening to your individual body clock.
“Try to go with your body clock as much as possible. If your partner is a night owl or an early bird and you're trying to match each other, it's probably not going to go so well. So wherever possible, try to just be true to your own body clock.”
Can you catch up on sleep?
Many people try to “catch up” on sleep over the weekend. While a little extra rest can help, it’s not a cure-all.
Dr Junge explains, “You can't really bank sleep in advance, but you can and have permission to sleep in a bit. If you are carrying a sleep debt, if you can sleep in an extra hour or two on non-work days, that's not going to be harmful. But really, consistency is the key.”
What happens if you don’t get enough sleep?
Missing out on sleep can have serious consequences beyond feeling tired, Dr Junge warns.
“With poor sleep, there's an increased risk of several conditions, like certain dementias, some cardiovascular conditions, obesity, type 2 diabetes, strokes, and of course, mental health conditions. We also know that there's an increased risk of accidents, both on the roads and in the workplace when people don't get enough sleep.”
When should you seek help?
Most people have the occasional bad night, but if sleep problems persist and start to affect your daily life, it’s time to reach out.
“If it's affecting your quality of life, you need to talk to a trusted health professional,” Dr Junge advises.
Signs that sleep problems are affecting your quality of life may include what Dr Junge describes as “occupational and social dysfunction”. Examples of this are not being able to keep social commitments, not coping with your job, and having trouble getting up for work in the morning.
If you’re experiencing excessive daytime sleepiness, severe snoring, or waking up unrefreshed, consider speaking with a healthcare professional.
Tips for better sleep
If you are struggling to get the right amount of sleep, here are some practical steps you can try:
Aim for a regular sleep schedule, even on weekends.
Listen to your body and adjust your sleep routine as needed.
Create a restful sleep environment — keep your bedroom cool, dark, and quiet.
Limit screen time before bed and avoid caffeine late in the day.
Try short naps if you’re feeling tired but keep them under 30 minutes.
Practice relaxation techniques, like mindfulness, some bedtime yoga or gentle stretching.
Visit our checklist for better sleep hygiene. for more tips.
Our expert: Dr Moira Junge
Dr Moira Junge holds a doctorate in health psychology and is Chief Health Officer at the Sleep Health Foundation. She has over twenty-five years’ experience in the healthcare sector and has worked in the sleep disorders field since 1994.
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How we reviewed this article
This content was reviewed by a Medibank healthcare professional. Medibank has strict sourcing guidelines and relies on peer-reviewed studies and information from Australian government and health peak bodies.