How Much Sleep Do You Really Need? Debunking Common Myths About Sleep Quantity

Sleep is an essential part of our daily routine and is vital for maintaining optimal health. However, there are many myths surrounding the amount of sleep we need, which can lead to confusion and even sleep deprivation. In this article, we will debunk some of the most common myths about sleep quantity and provide you with evidence-based recommendations for how much sleep you really need.

Myth #1: You Only Need 5-6 Hours of Sleep

One of the most pervasive sleep myths is that you only need 5-6 hours of sleep each night. While it is true that some people may function adequately on this amount of sleep, the vast majority of adults need 7-9 hours of sleep per night to feel rested and alert the next day. In fact, research has shown that consistently sleeping less than 7 hours per night is associated with a range of negative health outcomes, including obesity, diabetes, cardiovascular disease, and even premature death.

Myth #2: You Can Catch Up on Sleep on the Weekends

Another common myth is that you can catch up on missed sleep by sleeping in on the weekends. While it may be tempting to stay up late and sleep in on the weekends, this can actually disrupt your body’s natural sleep-wake cycle and make it harder to fall asleep and wake up during the week. Additionally, research has shown that sleeping in on the weekends does not fully compensate for lost sleep during the week, and can even lead to a condition known as social jet lag, which is associated with a range of negative health outcomes.

Myth #3: Older Adults Need Less Sleep

Many people believe that older adults need less sleep than younger adults, but this is also a myth. While it is true that older adults may have more difficulty falling asleep and staying asleep due to changes in their sleep architecture, they still need the same amount of sleep as younger adults. In fact, research has shown that older adults who consistently sleep less than 7 hours per night are at increased risk of cognitive decline and dementia.

Myth #4: It Doesn’t Matter When You Sleep

Finally, some people believe that it doesn’t matter when you sleep, as long as you get enough sleep each night. However, research has shown that our bodies are naturally programmed to sleep during certain times of the day and night, and that disrupting this natural rhythm can lead to a range of negative health outcomes. For example, shift workers who are required to work overnight or irregular hours are at increased risk of obesity, diabetes, and cardiovascular disease.

Recommendations for Getting Enough Sleep

Based on the above myths, it is clear that most adults need 7-9 hours of sleep per night, and that it is important to maintain a consistent sleep-wake schedule. Here are some additional tips for getting enough sleep:

  • Stick to a consistent sleep schedule, even on the weekends.
  • Create a relaxing bedtime routine to help you wind down before sleep.
  • Avoid caffeine, alcohol, and nicotine in the hours leading up to bedtime.
  • Keep your bedroom cool, dark, and quiet to promote sleep.
  • Limit screen time before bedtime, as the blue light emitted by electronic devices can disrupt sleep.


There are many myths surrounding the amount of sleep we need, but the evidence is clear that most adults need 7-9 hours of sleep per night to maintain optimal health. By avoiding common sleep myths and following evidence-based recommendations for getting enough sleep, you can improve your overall health and well-being.

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Dr. Pedram Shojai

NY Times Best Selling author and film maker. Taoist Abbot and Qigong master. Husband and dad. I’m here to help you find your way and be healthy and happy. I don’t want to be your guru…just someone who’ll help point the way. If you’re looking for a real person who’s done the work, I’m your guy. I can light the path and walk along it with you but can’t walk for you.