How many hours of sleep do you need?
by Laura VDS on Apr 01, 2025
A good night's sleep is very important for your health, your energy, your mood and your performance. Yet it is often one of the first things we give up when things get a bit busier. Going to bed a bit later, still sending that one email or watching one more episode, because you also want to be able to relax a bit. Sound familiar?
But the consequences of structural sleep deprivation are greater than we think . How much sleep you need depends on several factors, but one thing is certain: good sleep is not an unnecessary luxury.
In this article you will learn:
- how much sleep you need by age;
- how much deep sleep you need;
- how much REM sleep you need;
- what happens when you consistently get too little sleep;
- and how to improve your sleep without rigid routines.
How Much Sleep Do You Need by Age?
Your sleep needs change over the years. Most adults need an average of between 7 and 9 hours of sleep per night . But this guideline is of course not one-size-fits-all. Age, genetics, lifestyle and even your mental load play a role.
Below is an overview of the recommended sleep duration per age group:
| Age | Recommended sleep per night |
|---|---|
| 0–1 year | 12-16 hours |
| 1–2 years | 11am-2pm |
| 3–5 years | 10am-1pm |
| 6–12 years | 9am-12pm |
| 13-18 years | 8-10 hours |
| 18+ years | 7–9 hours |
| 65+ years | 7–8 hours |
Please note: these are averages. The most important thing is that you wake up refreshed, can concentrate well and your mood remains stable.
How much deep sleep do you need per night?
Just because you sleep eight hours doesn't mean you've slept well. If you wake up often during the night, lie there worrying or have restless dreams, your body can't recover sufficiently.
Your night's sleep consists of different phases:
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Light sleep – the transition to your deep sleep, easily interrupted.
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Deep sleep – physical recovery, important for your immune system.
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REM sleep – mental processing, memory building and emotional balance.
You need enough cycles of all phases . An average sleep cycle lasts 90 minutes . Ideally, you go through the entire cycle 4 to 5 times a night.
Deep sleep (also called slow-wave sleep) is the phase in which your body physically repairs itself. Muscles build, your immune system is strengthened and your brain processes important information.
On average, you need 1-2 hours of deep sleep per night , depending on your total sleep time. That's usually 13-23% of your sleep . You get the most deep sleep early in the night , so going to bed early helps.
How Much REM Sleep Do You Need?
REM sleep (Rapid Eye Movement) is the phase in which you dream. In this phase you process emotions and experiences. It is important for your memory, your creativity and your emotional balance.
You need about 1.5 to 2.5 hours of REM sleep , or 20–25% of your total sleep time . Your REM sleep occurs mainly later in the night, towards the morning. That is why sleeping through the night is very important.
What happens if you consistently get too little sleep?
Too little sleep has a big impact on your body. In the beginning you mainly feel tired or irritable.
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You ca n't concentrate well and you forget a lot .
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You react more slowly .
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You have more of a craving for sugars and fats.
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You are less emotionally stable.
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You are more susceptible to diseases.
Long-term sleep deprivation also increases the risk of burnout, depression, cardiovascular disease and type 2 diabetes . Your body simply does not have enough time to recover.
How to easily improve your sleep?
You don't have to drastically change your life to sleep better. A few good habits often make a big difference.
📌 Create a sleep rhythm
Get up and go to bed around the same time, even on weekends. Your body functions better with regularity .
📌 Avoid screens right before bed
Blue light from phones and laptops disrupts your melatonin production. Turn off your screen at least 30 minutes beforehand or use a night filter.
📌 Provide a relaxing environment
A dark, quiet and cool room helps you fall asleep faster and sleep better.
📌 Create an evening routine
Repetition makes it easier to switch from 'doing' to 'relaxing'.
📌 Deep Sleep Gummies
A good routine ensures a better night's sleep. The Deep Sleep Gummies will help maintain a good night's sleep. This will allow you to roll out of bed in the morning with a smile.
