how do i determine my own sleep needs?

Determine your sleep needs by checking whether you wake naturally, feel refreshed and alert through the day, and can stay attentive. If those signs aren’t there, you may need more sleep. 1 2

• Keep a regular schedule: Aim for roughly consistent bedtimes and wake times, and notice whether you wake before your alarm. If you’d sleep past the alarm, your body may not be finished sleeping. 3 4
• Watch for daytime signs: Feeling sleepy during the day or having trouble concentrating can suggest you aren’t getting enough sleep. 5 6
• Notice attention lapses: Brief lapses—such as not remembering whether a traffic light was red or green—can be a warning sign of insufficient sleep. 7
• Use how you feel, not just a device score: Notice whether sleep leaves you feeling restored; don’t rely too heavily on sleep-tracker scores alone. 2 8