7 or 9 hours of sleep: Which is an ideal duration for you?

By prioritising both the duration and quality of your sleep, you'll wake up feeling more refreshed

New Delhi | August 4, 2025 06:25 PM IST

3 min read

Have you ever paid attention to the duration of your sleep? (Photo: Pexels)

Most of us love dodging sleep, while many of us struggle with deep sleep. As a result, many individuals fail to meet the recommended sleep criterion of eight hours. Recent research studies, including those published in PubMed, suggest that it is advisable not to exceed seven to nine hours of sleep. So, what is better — sleeping for 7 or 9 hours? Let’s find out from experts.

“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 Dr Narander Singla, lead consultant, internal medicine, CK Birla Hospital, Delhi.

Several factors influence the amount of sleep you need. Dr Singla explained that age plays a significant role. Older adults (65 years and above) may require slightly less sleep, approximately 7–8 hours, whereas younger adults typically do best with 7–9 hours of sleep. “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 Dr Singla.

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 Dr Singla.

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 Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital Parel Mumbai.

Here’s what you should consider (Photo: Freepik)

Ultimately, the goal is to identify your personal sleep sweet spot within the 7–9 hour range and aim for high-quality, uninterrupted rest.

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“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,” said Dr Singla.

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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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