How much sleep does an adult need, and why do some people need more than others?

How much sleep does a person need?

According to the National Sleep Foundation, adults need on average between 7 and 9 hours of sleep a night. Research shows, however, that some people function well on just 6 hours, while others need 10 hours to feel rested.

Factors that determine how much sleep you need

Age and hours of sleep

Age plays a key role in how many hours of sleep your body needs:

• Newborn babies: 14–17 hours a day

• Young children: 10–13 hours a night

• Secondary school pupils: a teenager needs around 8–10 hours

• Adults: 7–9 hours a night

• Older people (65+): 7–8 hours a night

As we get older, it is not only the amount of sleep we need that changes, but also the way we sleep. Adults often get less deep sleep than younger people.

How genetics affect the amount of sleep you need

Scientists have found that genes play a big part in how much sleep a person needs. Some people are natural "short sleepers" and function perfectly well on less than six hours, while others genuinely need eight hours to wake up rested in the morning.

These "short sleepers" pass through the different sleep stages, including REM sleep and deep sleep, more efficiently.

Lifestyle and health

Your daily routine has a significant effect on how many hours of sleep your body needs:

• Physical activity: people who train hard or are very active need more sleep to recover.

• Stress: chronic stress can lower the quality of your sleep, so you may need to spend more hours in bed.

• Caffeine and diet: what you eat and drink affects how quickly you fall asleep.

• Chronic conditions: health problems can disturb your sleep.

• Hormonal changes: during pregnancy or the menopause, your need for sleep can temporarily increase.

How many hours of sleep does an adult need?

For the average adult, the recommended amount of sleep is between 7 and 9 hours a night. That is, however, only a guideline, if an important one. Some adults function perfectly well on 6 hours, while others need 10.

Good sleep is essential for both physical and mental recovery. Getting enough of it is crucial if you want to function at your best.

How do you know how much sleep your body really needs? Watch for these signs:

• Do you feel rested after seven hours' sleep, or do you need more?

• Do you struggle to wake up in the morning or to stay alert during the day?

• Do you feel drowsy after lunch, even without a heavy meal?

• Do you wake up naturally without an alarm and feel rested?

If you are not functioning well on your current sleep pattern, it may be time to rethink your sleep schedule and your bedroom. Lack of sleep can lead to poorer concentration and a weakened immune system, making you more likely to fall ill.

Deep sleep: why quality matters as much as quantity

The quality of your sleep is at least as important as the number of hours you sleep. Your sleep cycle consists of several stages, including light sleep, deep sleep and REM sleep.

Deep sleep is the stage in which your body recovers and your brain processes information. Without enough deep sleep, you can still feel tired even after a full night.

Factors that affect the quality of your deep sleep:

• How comfortable your mattress and pillow are

• The bedroom temperature (ideally 16–18°C)

• Using electronic devices before bed

• Alcohol (which reduces deep sleep)

The effects of too little sleep

Too little sleep can have serious consequences for our health and wellbeing. When we do not sleep enough, the body cannot recover properly and we can feel tired, drained and irritable. This can affect our concentration, memory and reaction time. Too little sleep can also increase the risk of conditions such as diabetes, cardiovascular disease and depression.

Lack of sleep also affects the immune system, making us more susceptible to infections and illness. People who sleep badly over a long period are more likely to put on weight and become obese, because sleep deprivation disrupts the hormones that regulate hunger and fullness. A lack of sleep can also raise stress levels and reduce emotional resilience, which can take its toll on our relationships and overall quality of life.

Getting enough sleep is therefore vital to protect both our physical and mental health. By making sure we sleep well, we give the body the chance to recover and function at its best.

A good night's sleep: practical tips for sleeping better

These practical tips can help you sleep better:

1. Keep a regular sleep routine

Try to go to bed and get up at the same time every day, even at the weekend.

2. Optimise your sleep environment

• Choose the right mattress: a mattress that adapts to your body improves the quality of your sleep.

• Use the right pillow: an ergonomic pillow helps prevent neck and back problems.

• Keep the room dark: blackout curtains support your melatonin production.

• Keep your bedroom cool and quiet: the ideal temperature is 16–18°C.

3. Watch what you eat and drink

• Avoid caffeine in the afternoon and evening

• Limit alcohol before bed

• Avoid heavy meals just before bedtime

4. Build a relaxing evening routine

• Dim the lights an hour before bed

• Stay away from screens for at least 30 minutes before sleep

• Try relaxation techniques such as reading or meditation

Mattresses for different sleep needs

The right mattress makes a big difference to how well you sleep:

For short sleepers:

Short sleepers often need a mattress that feels comfortable straight away. 7-zone pocket sprung mattresses such as the King Micropocket are ideal for this type of sleeper, thanks to their targeted support and breathable cold foam layer.

For long sleepers:

Long sleepers benefit from a mattress that gives lasting support. The Elite Latex and Quartz Stable Visco mattresses offer comfort all night long.

For sleepers who need to recover:

If you do a lot of sport, the Souplesse Visco with its memory foam top layer offers optimal support and recovery while you sleep.

Conclusion: listen to your body

How much sleep you need depends very much on your personal situation. Whether you are a short sleeper who feels fresh as a daisy after six hours or a long sleeper who needs nine, the quality of your sleep environment plays a crucial role.

Wondering which mattress best suits your sleep needs? Contact us by phone, chat or email, or arrange a visit to our showroom. Our experts will be happy to help you find the right mattress for a well-rested start to the day.

Summary of the key points

In this article we have looked at how much sleep we need for body and mind to function well. We have seen that the amount of sleep we need depends on our age, and that too little sleep can have serious consequences for our health. Here are the key points:

• The National Sleep Foundation says adults need 7–9 hours of sleep a night.

• Young children need more sleep than older children.

• Too little sleep can affect our concentration, memory and reaction time.

• Good sleep is essential for the body to recover and function.

• We should do our best to sleep well by keeping a regular sleep routine and giving the body enough rest.

By following these guidelines and paying attention to our sleep habits, we can make sure we start every day rested and full of energy.