While adults are often advised to sleep between seven and nine hours each night, new research suggests that seven hours may offer the most health benefits. A large-scale study found that consistent seven-hour sleepers performed better cognitively and had better mental health than those who slept more or less. Sleeping nine hours regularly may indicate poor sleep quality or underlying health issues and is associated with higher inflammation and slower brain function. Longer sleep might seem beneficial, especially after illness or stress, but consistently needing more than nine hours could indicate underlying problems. Some studies have linked prolonged sleep durations with higher levels of body inflammation, slower mental processing, and increased risk of mood disorders, particularly depression. There’s even evidence pointing to a greater risk of mortality over the long term among people who habitually sleep more than nine hours. This doesn’t mean longer sleep is inherently harmful. In some cases, more rest may be necessary during recovery or due to other health conditions. However, if you regularly sleep nine hours or more and still feel fatigued, poor sleep quality, or undiagnosed medical issues could be the cause.
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