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← Back to blogHow much sleep do you need, and when should you sleep?
New data tracking 100,000 people reveal what matters even more than sleep duration.
For adults, the most common answer is 7-9 hours a night. But the data show a U-shaped pattern: very short (<6 hours) and very long (>9.5 hours) sleep durations are significantly associated with depression, anxiety, bipolar disorder, and substance use. The optimal duration is approximately 7 hours (Li et al., Nature Aging, 2022).
Two large studies published in 2025 deliver an even stronger message: regularity matters more than duration. UK Biobank data from over 100,000 people show a markedly lower risk of mental disorders among individuals with consistent bedtimes and wake-up times across weekdays and weekends (Li D et al., Psychological Medicine, 2025; Moebus & Holz, BMC Public Health, 2025).
A practical target: 7-8 hours, with consistent bedtimes and wake-up times within ±30 minutes. "22:00-06:00" is not a magic sleep window — alignment with your own circadian rhythm, morning light, and waking up refreshed. These three indicators are what really matter.
If you have insomnia lasting more than 3 weeks, fatigue despite excessive sleep, or accompanying low mood: consult your physician.
This content is for informational purposes and is not a substitute for treatment.