Learn · from Tide

How much sleep do you actually need?

The real numbers for adults, why sleep matters so much, and how to tell if you're running short.

The short answer for most adults is 7 to 9 hours a night. Australian guidance from the Sleep Health Foundation suggests 7–9 hours for adults aged 18 to 64 and 7–8 hours from 65 on. Some people do fine on a little more or less, so treat the range as a guide, not a target to stress about.

Why it matters

Sleep is when your body and brain do their maintenance. A bad night shows up the next day as poor concentration, low energy and a shorter fuse. Over months and years, regularly sleeping too little is linked to a higher risk of health problems such as heart disease and diabetes, and it affects mood.

Quantity isn't everything

Eight broken hours can feel worse than seven solid ones. If you wake up a lot, snore loudly, or feel unrefreshed however long you sleep, the quality is the problem, and that's worth raising with your GP.

Signs you're running short

• You need an alarm every single day and hit snooze more than once.
• You nod off within minutes whenever you sit still in the afternoon.
• You sleep in for hours every weekend to catch up.
• You're leaning on caffeine to get through the day.

What to do about it

Start with the basics in sleep habits that actually work: a steady wake-up time, morning light, and a proper wind-down. Then fix whatever's physically keeping you up — heat, light, noise or an uncomfortable bed — with the Sleep Kit.

Sources

• Sleep deprivation — Better Health Channel (Victorian Government)
• Mood and sleep — Better Health Channel
• Good sleep habits — Sleep Health Foundation

General information only, not medical advice. If poor sleep is ongoing, talk to your GP.