How much sleep do you really need to thrive?

We all know sleep is important, but how much is enough? Is it the classic eight hours, or is there a more personalized answer? The truth is, the right amount of sleep depends on factors like age, lifestyle, and overall health. Let’s break it down using science-backed recommendations and explore what it takes to wake up feeling rested, restored, and ready to take on the day.

Recommended Sleep by Age

According to the National Sleep Foundation and other sleep experts.*

• Teens (14-17 years old): 8–10 hours per night
• Young Adults (18-25 years old): 7–9 hours per night
• Adults (26-64 years old): 7–9 hours per night
• Older Adults (65+ years old): 7–8 hours per night

While these are general guidelines, quality matters just as much as quantity. If you’re getting seven hours but waking up multiple times a night, your body isn’t reaping the full benefits of restorative sleep.*

Signs You’re Not Getting Enough Restorative Sleep

Even if you’re technically hitting the recommended number of hours, your sleep might not be as restorative as it should be.

If you’re experiencing:

• Waking up feeling groggy instead of refreshed
• Struggling to focus or feeling mentally sluggish during the day
• Mood swings or increased irritability
• A constant need for caffeine to function
• Waking up multiple times at night

… you might need to focus on optimizing sleep quality, not just sleep duration.*

How to Get the Right Amount of High-Quality Sleep

1. Find Your Ideal Sleep Window – Experiment with different bedtimes and wake-up times to discover what leaves you feeling the most refreshed.*
2. Prioritize Consistency – Your body thrives on routine, so try to keep a steady sleep schedule—even on weekends.*
3. Support Your Sleep Cycles – Deep, uninterrupted sleep is key.*
4. Avoid Common Sleep Disruptors – Too much screen time, late-night stress, and certain foods can interfere with your sleep cycles.*

The Bottom Line

It’s not just about how long you sleep—it’s about how well you sleep. The right combination of sleep duration, consistency, and deep rest is what allows you to wake up truly thriving.

Want to support longer, uninterrupted sleep? See how PausePM can help.