How Much Sleep Is Good?

A sleep scientist explains how sleeping over 9 hours is worse for your health than sleeping too little — less than 7 to 8 hours

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We're constantly being reminded by news articles and social media posts that we should be getting more sleep. You probably don't need to hear it again — not sleeping enough is bad for your brain, heart and overall health, not to mention your skin and sex drive.

But what about sleeping "too much"? Recent reports that sleeping more than nine hours could be worse for your health than sleeping too little may have you throwing up your hands in despair.

How much sleep do we need? And what can sleeping a lot really tell us about our health? Let's unpack the evidence.

Sleep is essential

Along with nutrition and physical activity, sleep is an essential pillar of health.

During sleep, physiological processes occur that allow our bodies to function effectively when we are awake. These include processes involved in muscle recovery, memory consolidation and emotional regulation.

Experts recommend adults get seven to nine hours of sleep per night. Some people are naturally short sleepers and can function well with less than seven hours.

However, for most of us, sleeping less than seven hours will have negative effects.

In the long term, not getting enough good quality sleep is a major risk factor for health problems. It's linked to a higher risk of developing cardiovascular disease — such as heart attacks and stroke — metabolic disorders, including type 2 diabetes, poor mental health, such as depression and anxiety, cancer and death.