---
title: "How Much Sleep Adults Need and How to Get It"
url: https://www.hereplymouth.com/2026/11/11/how-much-sleep-adults-need-and-how-to-get-it/
date: 2026-11-11T18:05:50-05:00
modified: 2026-11-11T18:05:50-05:00
author: "HERE City National Desk"
categories: ["Health", "National"]
site: "HERE Plymouth"
attribution: "HERE Plymouth"
---

# How Much Sleep Adults Need and How to Get It

*Source: [HERE Plymouth](https://www.hereplymouth.com/2026/11/11/how-much-sleep-adults-need-and-how-to-get-it/) — November 11, 2026 by HERE City National Desk*

Sleep is one of the most basic health habits and one of the easiest to neglect. Knowing the target and a few practical routines can make a real difference in how you feel during the day.

## The target

Sleep experts put the target for adults at 7 to 9 hours nightly. People who regularly sleep fewer than 7 hours may face more health problems than those who get 7 or more. Sleeping beyond 9 hours is not automatically a problem, and it can be helpful for young adults, for people recovering from a sleep shortage and for people who are ill. Teenagers need more, about 8 to 10 hours each day.

## Why timing matters

Your body runs on signals that point it toward sleep. One is melatonin, a hormone released when it gets dark. Another is adenosine, a chemical that builds up in the brain while you are awake and gradually breaks down during sleep. A good night depends on sleeping when your body is ready, getting enough hours and moving through each stage of sleep.

## Habits that help

- Keep a regular schedule. Go to bed and get up at the same time every day, weekends and trips included.

- Build a wind-down routine, such as reading, soft music or a warm bath.

- Make the bedroom comfortable and keep the temperature from getting too hot or too cold.

- Exercise regularly, but finish at least three hours before bedtime.

- Skip late-day naps, and avoid caffeine later in the day. Coffee, tea, chocolate and soda all count.

- Avoid alcohol, which disrupts sleep even in small amounts.

- Keep televisions, computers, phones and tablets out of the bedroom.

- Finish large meals two to three hours before bed and go easy on liquids late in the day.

## When to get help

Trouble falling or staying asleep on three or more nights each week is a sign of insomnia. Short-term insomnia often follows stress or a change in routine, while chronic insomnia lasts more than three months. If poor sleep persists, keep a simple sleep diary for a couple of weeks, noting bedtimes, wake-ups, caffeine, alcohol and exercise, and bring it to a doctor.