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Most of us love dodging sleep, while many of us struggle with deep sleep. Because of this, many people don’t get the recommended eight hours of sleep each night. Recent studies, such as those that were published in PubMed, indicate that getting more than seven to nine hours of sleep is not recommended. Which is better, sleeping for seven or nine hours? Let’s ask the professionals.
“The ideal sleep duration for most adults falls within a sweet spot of 7 to 9 hours per night. This range helps ensure optimal rest, supports memory consolidation, and promotes physical recovery. Rather than choosing between 7 or 9 hours, the focus should be on discovering what works best for your body within this window. Everyone’s sleep needs are slightly different, so personalising your routine is key to feeling well-rested and energised,” said Doctor.
The quantity of sleep you require depends on a number of things. According to Dr. Singla, age is a major factor. While younger folks usually do best with 7 to 9 hours of sleep, older adults (65 years and older) may need slightly less, perhaps 7 to 8 hours. “Additionally, individual variation matters: while some people can function perfectly with 7 hours of rest, others need a full 9 to feel their best. It’s also important to remember that sleep quality is just as critical as sleep quantity. Nighttime disruptions, high stress levels, or an uncomfortable sleep environment can all negatively affect how refreshed you feel the next day, even if you sleep for the recommended duration,” said Doctor.
So, why is 7 to 9 hours of sleep considered ideal?
For one, it supports your physical health, including immune function and weight management. “It also enhances mental well-being, helping with cognitive performance, focus, memory, and emotional regulation. Whether you’re an athlete, a student, or working a demanding job, getting enough sleep can significantly improve your daily performance and energy levels,” said Doctor.
Getting only 6 to 7 hours occasionally might not harm you, but doing it regularly can affect your focus, mood, and immunity. “On the other hand, oversleeping beyond 9 hours consistently may also be a sign of an underlying health issue like depression or thyroid problems,” said Doctor.
Ultimately, the goal is to identify your personal sleep sweet spot within the 7–9 hour range and aim for high-quality, uninterrupted rest.
According to Doctor, “By prioritising both the duration and quality of your sleep, you’ll wake up feeling more refreshed, focused, and ready to take on the day,”.
(Disclaimer: The article’s advice and recommendations are meant primarily as general information and should not be interpreted as expert medical advice. Before beginning any exercise program or making any dietary changes, always get advice from your doctor or a dietitian.)
