The Truth About Whether 7 Hours of Sleep Is Enough, According to Experts

A solid night's sleep can feel elusive, and the commonly-held idea that you "should" be getting eight hours of sleep might actually keep you up. While challenging, the advice to ensure you get enough sleep is doled out for a reason.

"Optimal sleep is important because getting the right number of hours of sleep ensures good sleep architecture and healthy patterns for staying and falling asleep," says Dr. Alex Dimitriu, MD, a double board-certified in psychiatry and sleep medicine and founder of Menlo Park Psychiatry & Sleep Medicine.

You may have heard that you "should" be getting eight hours of sleep each night and spent the better part of adulthood shaming yourself for getting far less. Yet, like the idea we should drink eight glasses of water per day, it's something of a myth. Most health organizations recommend adults get at least seven (and sometimes seven to nine, depending on age) hours of sleep per night. But is seven hours of sleep enough?

Finding your sleep sweet spot—seven, eight or nine hours of sleep per night—is essential, but can be challenging. Experts shared ways to answer the (highly personal) question: Is seven hours of sleep good (or good enough)? Experts shared how to tell and tips for getting a dreamy night's rest.

Is 7 Hours Enough Sleep?

"Maybe," says Dr. Julia Blank, MD, a board-certified family medicine physician at Providence Saint John’s Health Center. "The recommended range for sleep is seven to nine hours. Some people function well with seven hours, while others need more to feel rested. Some of this is genetic. Some of it is driven by age, health [and other] situations."

The American Academy of Sleep Education says most healthy adults only need seven hours of sleep per night, debunking the idea that the magic number for everyone is eight hours. However, the keyword there is "healthy adults."

"For instance, young adults, those recovering from illness, or people with high physical or mental demands might require more than seven hours to function optimally," says Dr. Chris Allen, MD, a sleep science advisor at Aeroflow Sleep.

Dr. Dimitriu points to 2022 research on people aged 38 to 73 that linked seven hours of sleep to the healthiest outcomes.

"Sleeping too much was often associated with depression or some medical illness, or poor sleep quality due to sleep disorders, like sleep apnea," Dr. Dimitriu says.

Yes, you read that right. Dr. Dimitriu said, "Sleeping too much." While you may know from experience that getting too little sleep is possible, there's also such a thing as overdoing it.

"Trying to sleep too much can often result in insomnia," Dr. Dimitriu says. Dr. Dimitriu says he often sees people who have something called "flip-flop insomnia," or a cycle of oversleeping and undersleeping.

"What happens here is after a night of oversleeping, it can be harder to fall asleep on time, and people will undersleep the following night," Dr. Dimitriu says. "Subsequently, they get tired after a night of poor sleep and then oversleep the next night. Then, the alternating pattern continues."

What a nightmare.

Related: Wait, What's the Difference Between White Noise and Brown Noise? Experts Sound Off

Is 7 Hours Of Sleep Good For My Age?

Age isn't just a number when determining optimal sleep duration. It's also not the only factor, but it's an important one. This chart, with information from the CDC, can help you determine the baselines for yourself and your loved ones.

It's Not Just About Sleep Duration

While most health organizations and experts recommend getting at least seven hours of sleep per night, it's about more than quantity. Quality of sleep is also vital, and assessing it can help you find your optimal sleep duration, says Dr. Adrian Pristas, MD, the medical director of the Centers For Sleep Medicine & NeuroScience at Hackensack Meridian Bayshore Medical Center. Dr. Pristas says a few signs your sleep quality (or duration) needs improvement include:

• Fatigue

• Napping (especially between 2 to 4 p.m.)

• Lack of focus

• Physical and mental mistakes

• Headaches

• Gastrointestinal complaints
  

The CDC adds difficulty falling asleep and repeated wake-ups are flags that you need more sleep. Also, you might feel sleepy or tired after at least seven hours of sleep. In that case, the answer to "Is 7 hours of sleep enough?" might be a "no."

Related: This Is the #1 Best Sleep Position for Preventing Cognitive Decline, According to Neurologists

Risks Of Not Getting Enough Sleep

1. Cognitive impairment

The idea that rest is productive doesn't just look good on an Instagram tile. Like our phones, our brains need time to recharge—and sleep is that time. Hustling around the clock can make it harder to be our best selves at work and for our families.

Dr. Blank explains that a lack of sleep leads to challenges with focus, memory and decision-making, increasing someone's chances of getting into an accident—meanwhile, learning capacity and productivity decrease.

A 2023 study came to the same conclusion, reporting that poor sleep lowered cognitive function.

2. Emotional and mental health problems

Poor sleep can cause many physical health issues (and we'll get to more of them). However, it can also affect you physically. Dr. Allen says not getting enough sleep can trigger irritability, mood swings and higher stress levels.

"It also raises the risk of developing mental health issues, such as depression and anxiety, because sleep helps regulate emotions and coping mechanisms," Dr. Allen says.

In a 2020 study, poor sleep quality was associated with more stress. The psychological response is rooted in physiology. "Insufficient sleep puts the body into a "fight or flight mode," or a form of overdrive to stay awake," Dr. Dimitriu says. "Part of this flight or flight mode is elevated cortisol and adrenaline levels."

These elevated hormone levels can contribute to a state of sleepless stress.

"The brain needs sleep to be rational and have impulse control," Dr. Dimitriu says. "People who are sleep deprived have reduced impulse control, and this means moods can run hotter, and reactions can occur more intensely. Everything gets amplified, and your reactions may become inappropriate."

3. Weakened immune system

Dealing with an illness like a cold might require more sleep. However, poor sleep may have contributed to getting sick."Sleep is critical for maintaining a robust immune system," Dr. Allen says.

Without consistently good sleep, Dr. Allen says the body's immune response is lower, and the risk of infections and illnesses is higher. One National Institutes of Health-funded study published in the Journal of Experimental Medicine noted that good sleep can boost immune function.

4. Developing a chronic condition

It's not just colds that consistently sound sleep can help ward off. Experts say sleeping well can reduce your risk of developing chronic conditions, including high blood pressure, diabetes and cardiovascular disease.

"Poor sleep affects the body's ability to regulate blood pressure, blood sugar levels and inflammation," Dr. Blank says.

5. Weight gain and obesity

Ever feel that the less you sleep, the more you eat? There's a reason for that. "Sleep influences the hormones that regulate hunger and appetite," Dr. Blank says. "Insufficient sleep can lead to an imbalance in these hormones, increasing the likelihood of overeating and weight gain. Sleep-deprived individuals may also crave high-calorie foods and have less energy for physical activity."

Dr. Dimitriu echoed these sentiments. "Sleep-deprived people tend to eat more carbs and take more stimulants to maintain energy levels," he says.

Related: 105 Insomnia Quotes for When Those Long, Restless Nights Feel Like They'll Never End

How To Get More Sleep

Ultimately, the answer to "Is seven hours of sleep good enough?" is a personal one. Yet improving your sleep quality and duration is possible if you find that the answer is no (or that you are getting less than that number, which is the baseline for most adults). Your physical and mental health will benefit.

Dr. Pristas suggests:

• Sticking to a schedule, including waking and going to bed at the same time each day (weekends included)

• Establishing a bedtime routine, such as putting out clothes for the next day.

• Taking a short, hot shower ("When you dry off, your body cools down," Dr. Pristas says. "Your body wants to do that to fall asleep.")

• Using a thermostat timer to lower temperatures near bedtime and raise them before your scheduled wake time (Your body wants that too," Dr. Pristas says.)

• Creating a comfortable sleep environment, such as a dark room without electronics and a cozy bed

• Avoiding physical activity like cleaning close to bedtime

"If you struggle to find your way...[see] your doctor," Dr. Pristas says. Fifteen minutes with of chatting with your doctor to get seven high-quality hours of sleep each night sounds like a good trade-off to us.

Up Next:

Related: This Is the Most Important Habit To Have if You Want To Get 8 Hours of Sleep Tonight

Sources

• Dr. Alex Dimitriu, MD, a double board-certified in psychiatry and sleep medicine and founder of Menlo Park Psychiatry & Sleep Medicine

• Dr. Julia Blank, MD, a board-certified family medicine physician at Providence Saint John’s Health Center

• Dr. Chris Allen, MD, a sleep science advisor at Aeroflow Sleep

• Dr. Adrian Pristas, MD, the medical director of Centers For Sleep Medicine & NeuroScience at Hackensack Meridian Bayshore Medical Center

• Why you only need 7 hours of sleep. American Academy of Sleep Education.

• The brain structure and genetic mechanisms underlying the nonlinear association between sleep duration, cognition and mental health. Nature Aging.

• About Sleep. CDC.

• The consequences of sleep deprivation on cognitive performance. Neurosciences. 

• The relationship between sleep quality, stress, and academic performance among medical students. Journal of Family and Community Medicine.

• Sleep exerts lasting effects on hematopoietic stem cell function and diversity. Journal of Experimental Medicine.