Is 7 Hours of Sleep Enough?

Sleeping Isn’t Always Easy

Sleep doesn’t always come easily. And from struggling to fall asleep or waking up after 2 hours’ sleep, to always feeling groggy in the morning, there are almost as many different sleep problems as there are poor sleepers.

But how much sleep do you really need? And what’s the best way to make yourself feel well-rested? Here, we’re answering some important sleep-related questions.

Let’s start with how much sleep you need:

Yes, 7 hours of sleep a night can be enough. Doctors, sleep experts, and healthcare providers suggest that every adult should aim for between 7 and 9 hours of sleep a night.

But this is an average. That means the amount of sleep you will need may differ. Some people don’t feel at their best if they get less than 8 hours’ sleep a night. Others are perfectly able to manage on 6.

In some ways, how much sleep you need depends on your age group. Adolescents tend to sleep more, while older adults are assumed to sleep much less. In reality, though, every adult should be aiming for 7 to 9 hours a night, as research does not suggest that older adults actually need less sleep.

Read more: How Much Deep Sleep Do I Need?

Ultimately, only you can say whether you are getting enough sleep. Here are some of the signs to look out for:

What are the Key Signs of Sleep Deprivation?

Sleep deprivation is a serious health condition. But that doesn’t mean that it is any less common.

According to the Centers for Disease Control and Prevention in the US, 40% of Americans aren’t getting enough sleep. Meanwhile, one global study showed that the UK is the most sleep-deprived country in the world. That doesn’t mean that everyone has a sleep disorder. Rather, it suggests that our lifestyles are not respectful enough of the value of a good night’s sleep.

What signs of sleep deprivation should you look out for? In the short term, some of the most important symptoms of insufficient sleep include:

Tiredness or daytime sleepiness
Irritability
Grogginess in the morning – and often all day
Frequent yawning
Difficulty concentrating (also known as brain fog)
Low sex drive
Poor balance, which means you can be clumsier and more likely to fall

However, these are not the only signs. If you are consistently experiencing poor sleep, you might notice some of the following symptoms:

Poor memory. A chronic lack of sleep can affect your cognitive ability, such as your capacity to remember things. Too much sleep can have the same effect.
Increased blood pressure and heart rate. Poor sleep habits increase your risk of heart disease, cardiovascular disease, and other serious health problems.
Low mental health. If you are not meeting your sleep needs, you are putting yourself at greater risk of depression and generalised anxiety. Sleep and mental health are really closely related.
Weakened immune system. Those who get less sleep tend to have more frequent illnesses. That’s because their immune system is not as strong as it could be.
Increased body weight. Low quality sleep or low sleep time can result in your putting on weight.

If you feel that you are experiencing any of these symptoms, it might be time to change your sleep pattern. Here’s how you can sleep better:

Sleep Tips to Improve Your Overall Health

Even if you are getting 7 hours of sleep a night, you may not be fully rested. That could be down to your sleep habits, sleep schedule, and the quality of your sleep.

Here are some tips that will help you achieve some proper rest.

Try to sleep longer. While you might think you can get by on 7 hours of sleep, you could be mistaken. Try to sleep for 8 or 9 hours a night instead – and see if it helps your mood. It’s important to get all the sleep you need.
Reduce alcohol. If there’s one thing that will make you feel groggy in the morning – even if you are sleeping for 7 hours a night – it’s alcohol. Alcohol makes you fall asleep faster, but it causes shallower and less restful sleep. Reducing your consumption will be crucial to feeling well-rested.
Cut the caffeine. Studies have found that drinking caffeine even 6 hours before bedtime will impact the quality of your sleep.
Create a healthy sleep environment. If you sleep in a noisy, bright, and chaotic space, the chances are that you won’t achieve the quality shuteye you deserve. Keeping your bedroom cool, dark, and calm – and using it only for sleep and sex – can help.
Change your bedtime routine. Switching off devices, dimming the lights, and relaxing – through meditation or mindfulness, for example – will prepare your body for sleep. A hot bath or a chamomile tea will have a similar effect.
Stick to a sleep routine. Your body likes a regular routine (that reflects its natural circadian rhythm). Keep to a similar bedtime and wake time every day.
Exercise. Physical activity relaxes your mind and makes your body tired. This can help you fall asleep when you need to. Aim for 150 minutes of moderate exercise a week.

Key Takeaways

Is 7 hours of sleep enough? It can be – but it might not be for you. Trying to sleep for longer may help you feel better rested.

Otherwise, reducing your alcohol and caffeine consumption, taking regular exercise, and improving your bedtime routine can help reduce any symptoms of sleep deprivation.

FAQs

How Much Sleep Should One Get?

Doctors recommend between 7 and 9 hours of sleep a night. However, the right amount of sleep for you may be more or less than that. Always follow your body. If you are often tired after 7 hours of sleep, try to make some time for more.

How Many Hours of Sleep Should a 20 Year Old Get?

As with adults of any age, the amount of sleep you should get will depend on you. Every adult is recommended to get between 7 and 9 hours of sleep, but your habits will have an impact. If you exercise a lot, for example, you may need more sleep. Every lifestyle is different.

While we've ensured that everything you read on the Health Centre is medically reviewed and approved, information presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. It should never be relied upon for specific medical advice. If you have any questions or concerns, please talk to your doctor.