How much sleep do I need?
Most adults need 7 to 9 hours of sleep a night, and older adults often 7 to 8. Teenagers need more. Needs differ between people, so how you feel in the day matters too.
Updated 21 October 2026. Sources named on the page.
- Hours by age group
- Signs you may need more
- Hours converted to sleep cycles
- When to talk to a doctor
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Plan your night
Choose a wake time and see the bedtimes that give you 6, 7.5 or 9 hours.
Hours by age group
These are commonly quoted ranges for healthy people, not exact needs.
General ranges
| Group | Hours a night |
|---|---|
| Teenagers (14 to 17) | 8 to 10 |
| Adults (18 to 64) | 7 to 9 |
| Older adults (65 and over) | 7 to 8 |
Hours as cycles
| Hours | Cycles of 90 minutes |
|---|---|
| 6 | 4 |
| 7.5 | 5 |
| 9 | 6 |
Sources: Sleep Health Foundation (Australia), sleep needs across the lifespan; National Sleep Foundation (US), recommended sleep durations
Figures and sources checked 21 October 2026. General information, not medical advice.
Everyone is a bit different
The ranges are wide because people differ. Some adults feel well on 7 hours and some need 9. A good test is how you feel: alert in the day, steady mood and no need for a lot of caffeine to get going.
Signs you may need more
Needing an alarm every day, feeling foggy, nodding off easily in the day, or sleeping much longer on days off can all be signs of building up a sleep debt.
Small things that help
Keep wake and sleep times fairly regular, get daylight in the morning, keep the room dark and cool, and leave screens and caffeine well before bed.
When to see a doctor
If you sleep badly for weeks, snore loudly, stop breathing in your sleep or are always tired despite enough time in bed, talk to a doctor. This guide is general information and not medical advice.
Questions
Is 6 hours of sleep enough?
It is below the range most adults need on a regular basis. Some people feel fine, but many carry a sleep debt. Notice how you feel.
Can I catch up on weekends?
A little extra can help, but regular sleep through the week works better than big swings.
Do older adults need less?
The range for adults 65 and over is often given as 7 to 8 hours, a little narrower than for younger adults.
How many hours do teenagers need?
Teenagers aged 14 to 17 are commonly given 8 to 10 hours.
Keep going
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