How many hours of sleep do we really need?

According to medical experts, the ideal amount of sleep varies according to each stage of life. Newborns need 14–17 hours a day, while young children, schoolchildren, and adolescents also need more sleep than adults to support physical and mental development. For example, adolescents who are in a period of rapid growth often need more than their parents, about 8–10 hours a day.

However, when entering adulthood, that is, from the age of 18 onwards, the American Academy of Sleep Medicine recommends that adults should sleep at least 7 hours in every 24 hours. This recommendation is based on many studies showing that sleeping less than 7 hours per night on a regular basis can lead to a series of health risks such as obesity, depression, high blood pressure, heart disease and even stroke.

Sleep needs may vary from person to person.

However, this advice is not an absolute rule. Each person's sleep needs can vary due to many factors, including genetics, health status, physical activity level, and even psychological factors.

Some people may feel refreshed and alert after 6 hours of sleep, while others need up to 9 hours to feel truly alert. Conditions such as illness, chronic stress, or pregnancy can also increase the need for rest.

Instead of focusing rigidly on a specific number, the National Sleep Foundation encourages people to listen to their bodies by asking simple questions like: How do you feel after seven hours of sleep—awake or groggy? Do you need a lot of caffeine to stay alert throughout the day? Is your job physically demanding?

Sleep quality is an important factor

Another important factor that is often overlooked is sleep quality. Getting enough sleep but not getting enough deep sleep may not provide the desired health benefits.

Poor sleep has also been linked to serious health problems such as heart disease, diabetes, obesity, and cognitive decline in old age. In contrast, deep, uninterrupted sleep helps the body recover, consolidates memories, regulates emotions, and strengthens the immune system.

There is no single “right” number when it comes to sleep. While guidelines recommend that adults get at least 7 hours of sleep each night, what matters more is whether you feel well-rested and able to function effectively the next day.

Sleep is not just about the number of hours spent in bed, but also the quality of each minute of sleep. So, listen to your body, adjust your lifestyle and prioritize sleep, it is the foundation for a healthy and active life.