Why Do Some People Need More Sleep Than Others? The Science Explained
You've probably noticed it in your own life. Maybe you have a friend, partner, or coworker who seems to run perfectly fine on six hours of sleep, cheerfully bouncing out of bed while you're still hitting snooze after a full eight. Or maybe it's the opposite β everyone else in your life seems to function on less sleep than you, and you've quietly wondered if something is wrong with you for needing so much.
Here's some reassurance: neither of you is doing it wrong. Sleep researchers have spent years studying exactly why sleep needs vary so much between people, and the answer turns out to involve genetics, age, lifestyle, and basic human biology, all working together. Needing more or less sleep than someone else isn't a character flaw or a sign of laziness β it's simply how your particular body and brain are built.
Let's look at why sleep needs differ, what actually determines how much sleep your body requires, and how you can figure out what's right for you specifically.
What determines your individual sleep needs, how genetics can affect sleep duration, how age changes sleep requirements, why sleep quality matters as much as quantity, how lifestyle and activity levels play a role, why some people are natural short or long sleepers, and how to find your own ideal amount of sleep.
Why Do Some People Need More Sleep Than Others?
Sleep isn't a one-size-fits-all requirement, even though a lot of general advice makes it sound that way. According to the Sleep Foundation, most healthy adults need somewhere between 7 and 9 hours of sleep a night, but the exact amount that's right for any one person depends on a combination of age, health, genetics, and lifestyle factors, according to the Sleep Foundation's guidance on adult sleep needs.
In other words, that familiar "8 hours" number was always meant to be a general starting point, not a strict rule that applies identically to everyone. Some people genuinely, biologically need more. Others genuinely need less. And figuring out where you personally fall on that spectrum can make a real difference in how rested and functional you feel day to day.
Individual sleep needs aren't just a matter of habit or willpower. They're shaped by your genes, your age, your activity level, your overall health, and even specific mutations that some people carry, which genuinely change how much sleep their body requires to function well.
What Determines How Much Sleep You Need?
Several overlapping factors combine to determine your personal sleep need. None of them work in isolation β they interact with each other, which is part of why sleep needs can look so different from person to person, even among people of similar age and lifestyle.
- Genetics β certain gene variants are directly linked to naturally shorter or longer sleep requirements
- Age β sleep needs shift substantially across the lifespan, from newborns to older adults
- Activity level and physical demands β more physically demanding days often increase the body's need for restorative sleep
- Overall health β illness, recovery from injury, and certain health conditions can temporarily or permanently affect sleep needs
- Sleep quality β how deep and uninterrupted your sleep is can change how much total sleep time you actually need to feel rested
- Mental and emotional demands β periods of high stress, learning, or emotional processing can increase the brain's need for sleep
Can Genetics Affect Your Sleep Needs?
Yes β and this is one of the most fascinating areas of sleep research in recent years. Scientists have identified specific gene mutations that are directly linked to naturally needing less sleep than average, without any of the negative effects usually associated with sleep deprivation.
The most well-known example is a gene called DEC2. In a landmark 2009 study, researchers found that people carrying a particular DEC2 mutation slept an average of just 6.25 hours a night, compared to 8.06 hours for people without the mutation β and importantly, these "natural short sleepers" didn't show the usual signs of sleep deprivation that would normally come from cutting sleep that short, according to UCSF's research summary on natural short sleepers.
Since then, researchers have identified several other genes linked to this same "natural short sleeper" trait, including ADRB1, NPSR1, and GRM1. People with these mutations tend to sleep in the range of 4 to 6 hours a night with no apparent negative effects on their health or mental well-being β a genuinely rare trait, found in an estimated 0.1 percent or less of the population.
Being a genetic "natural short sleeper" is very different from simply choosing to sleep less. Most people who sleep only 5 or 6 hours a night are sleep-deprived, whether they realize it or not. True natural short sleepers are a small, specific group with identifiable genetic mutations β this is not a trait most people can simply train themselves into.
What About Naturally Long Sleepers?
Just as some people are genetically wired to need less sleep, others appear to be wired to need more. While "long sleeper" genetics haven't been studied quite as extensively as short sleeper genes, researchers generally believe similar genetic and biological factors are likely at play β meaning if you consistently feel your best on 9 or even 10 hours of sleep, that may simply reflect your own biological wiring, not a lack of discipline.
How Age Changes Your Sleep Requirements
Age is one of the biggest, most well-documented factors affecting how much sleep a person needs. Sleep requirements shift dramatically across a lifetime β a newborn needs more than double what an older adult typically requires.
| Age Group | Recommended Sleep (per 24 hours) |
|---|---|
| Newborn (0β3 months) | 14β17 hours |
| Infant (4β12 months) | 12β16 hours (including naps) |
| Toddler (1β2 years) | 11β14 hours (including naps) |
| Preschool (3β5 years) | 10β13 hours (including naps) |
| School age (6β12 years) | 9β12 hours |
| Teen (13β17 years) | 8β10 hours |
| Adult (18β60 years) | 7 or more hours |
| Adult (61β64 years) | 7β9 hours |
| Adult (65 years and older) | 7β8 hours |
This chart, based on official CDC sleep recommendations, shows just how much sleep needs shift throughout life. Interestingly, total sleep need doesn't decline as steeply after adulthood as many people assume β what changes more dramatically with age is sleep architecture, meaning the proportion of deep sleep versus lighter sleep stages, rather than total hours needed.
Why Teenagers Seem to Need So Much Sleep
Teenagers are a particularly interesting case. Their bodies undergo a biologically driven shift in circadian rhythm timing, causing melatonin release to happen later in the evening than it does for adults. This is why many teens naturally struggle to fall asleep before midnight β it's a genuine biological difference in their internal clock, not simply poor habits or a lack of discipline.
Why Sleep Quality Matters as Much as Sleep Duration
Here's something that often gets lost in conversations about sleep needs: how well you sleep matters just as much as how long you sleep. Two people can both sleep exactly 7 hours, yet one wakes up feeling completely refreshed while the other feels groggy and unrested β often because their sleep quality was very different.
Deep sleep (also called slow-wave sleep) is one of the most restorative sleep stages, but research shows it naturally decreases as people get older β dropping from around 15 to 20 percent of total sleep time in your 20s to as little as 3 to 8 percent by your 60s. This is part of why older adults may sleep the same number of hours as they did when younger, yet feel they're getting less restorative benefit from it.
This also explains why someone who consistently gets fragmented, low-quality sleep might genuinely need more total hours in bed than someone whose sleep is deep and largely uninterrupted, even if both are technically "getting enough sleep" by the numbers.
Can Lifestyle and Activity Levels Increase Sleep Needs?
Yes. Your day-to-day lifestyle plays a real, measurable role in how much sleep your body needs to fully recover. A few lifestyle-related factors that can increase sleep needs include:
Why Some People Naturally Sleep Less
Beyond the rare genetic "natural short sleeper" trait discussed earlier, some people simply fall toward the lower end of the normal 7-to-9-hour range and genuinely feel fine on 7 hours, while others in that same range would feel undersupported. This isn't unusual β recommended sleep ranges exist precisely because individual variation within the "normal" range is expected and healthy.
It's worth being cautious here, though. Feeling like you're "fine" on 5 or 6 hours of sleep for weeks or months at a time is a very different situation from being a documented genetic short sleeper. Chronic short sleep, even when someone feels adapted to it, has consistently been linked to measurable declines in cognitive performance, mood, and metabolic health in research studies β the body can adapt to feeling less obviously tired without actually recovering fully.
Why Some People Naturally Need More Sleep
On the other end of the spectrum, some people simply need more sleep than the general guidelines suggest, and there's nothing wrong with that. A combination of genetics, higher activity levels, more demanding cognitive work, or simply how their individual sleep architecture is structured can mean a healthy person genuinely needs 9 or more hours to feel their best.
- πΉ Rare genetic short-sleeper mutations
- πΉ Naturally efficient, deep sleep architecture
- πΉ Lower physical activity demands
- πΉ Middle adulthood, generally healthy
- πΈ Childhood, adolescence, and older age
- πΈ High physical activity or athletic training
- πΈ Pregnancy or recovery from illness
- πΈ High stress, learning, or emotional demands
How to Find Your Ideal Amount of Sleep
Since general guidelines are ranges rather than exact prescriptions, figuring out your own personal sleep need takes a bit of self-observation. Here's a practical way to approach it:
- Track how you feel, not just how long you slept β note your energy, focus, and mood across a few weeks of varying sleep durations
- Pay attention on a non-alarm morning β if you consistently wake up naturally around the same time without an alarm, that's often a good sign you're getting close to your true need
- Notice patterns over vacations or weekends β periods without a strict schedule can reveal what your body naturally gravitates toward
- Watch for daytime sleepiness β regularly feeling drowsy during the day, even after what seems like enough sleep, may suggest you need more, or that your sleep quality needs attention
- Give changes time β if you try shifting your sleep duration, give it at least one to two weeks before drawing conclusions, since your body needs time to adjust
Instead of asking "am I sleeping enough hours," try asking "do I feel genuinely alert, clear-headed, and steady throughout my day." How you function while awake is often a more reliable guide to your true sleep need than any single number on a chart.
When Needing More Sleep Could Signal a Problem
While natural variation in sleep needs is completely normal, a sudden or ongoing need for significantly more sleep than usual can sometimes be a signal worth paying attention to. This is different from simply being a naturally longer sleeper your whole life.
It may be worth talking to a doctor if:
- Your need for sleep has noticeably increased recently, without an obvious cause like illness, pregnancy, or a more physically demanding period
- You're sleeping the recommended amount but still feel persistently exhausted during the day
- You experience loud snoring, gasping, or pauses in breathing during sleep, which could suggest sleep apnea
- Excessive sleepiness is affecting your work, relationships, or safety, such as while driving
- Increased sleep need is paired with other symptoms like mood changes, weight changes, or persistent fatigue
A doctor can help determine whether an increased sleep need reflects a normal, healthy pattern, or whether it's connected to an underlying health condition, sleep disorder, or medication side effect worth addressing.
𧬠Whatever Your Number, Quality Sleep Still Counts
Whether your body naturally needs 7 hours or 9, the quality of that sleep matters just as much as the total time. Supporting your body's natural bedtime signal can help you fall asleep more easily and settle into deeper, more restorative sleep β whatever your personal sleep need turns out to be.
At Oeksomnia, our Oek Somnia Sleep Gummies support your body's natural melatonin signal, helping you fall asleep more easily and make the most of whatever hours you're able to give your body each night.
- Supports natural melatonin timing for an easier bedtime
- Helps you fall asleep faster and settle into deeper sleep
- Clean, natural ingredients β no grogginess, no dependency
- A simple, tasty part of a consistent nightly routine
- Works well alongside a sleep schedule tailored to your personal needs
Frequently Asked Questions About Individual Sleep Needs
Individual sleep needs are shaped by a combination of genetics, age, activity level, and overall health. Needing more sleep than someone else doesn't mean anything is wrong β it likely reflects normal, healthy variation in how your body and brain are built.
No. The commonly cited "8 hours" is a general guideline, not a strict rule. Most healthy adults need somewhere between 7 and 9 hours, and the ideal number within that range varies based on genetics, age, lifestyle, and overall health.
Yes. Researchers have identified specific gene mutations, including one in the DEC2 gene, that are directly linked to naturally needing less sleep β sometimes as little as 4 to 6 hours a night β without the negative effects normally associated with sleep deprivation.
Just as some people are wired to need less sleep, others are naturally wired to need more. Age, activity level, cognitive demands, and individual biology can all contribute to a healthy person genuinely needing 9 or more hours to feel their best.
A small number of people carry rare genetic mutations that allow them to function well on 6 hours or less without negative health effects. However, most people who sleep only 6 hours are genuinely sleep-deprived, even if they've adapted to feeling less obviously tired.
Pay attention to how alert, focused, and steady you feel during the day, notice what happens on mornings without an alarm, and observe your natural patterns during unstructured time like vacations. These signs are often more reliable than any single generic number.
Sleep needs shift significantly across a lifetime β newborns need 14 to 17 hours, teenagers need 8 to 10 hours, and most adults need 7 or more hours, per CDC guidelines. Total sleep need doesn't decline as sharply in later adulthood as many assume, though sleep quality and architecture do change with age.
Illness, recovery from injury, pregnancy, intense physical activity, and periods of high stress or heavy learning can all temporarily increase how much sleep your body needs to fully recover and function well.
Your Sleep Need Is Personal β And That's Completely Normal
The next time you find yourself comparing your sleep habits to someone else's, remember: sleep isn't a competition, and there's no universal "correct" number that applies to everyone equally. Genetics, age, activity level, health, and sleep quality all combine to shape what your body actually needs β and that number can be genuinely different from your best friend's, your partner's, or your coworker's, without either of you doing anything wrong.
The most useful thing you can do isn't chase someone else's sleep schedule β it's pay attention to how your own body and mind feel, and build a consistent routine that supports whatever your personal sleep need turns out to be.
And whatever your ideal number of hours is, Oeksomnia's Oek Somnia Sleep Gummies are made to support your body's natural bedtime signal, helping you fall asleep more easily and get the most out of every hour you give yourself to rest. π§¬π