Summary: How much sleep you need depends on many different factors, including your age, genetics and how well you sleep at night. Nevertheless, 7–9 hours per night is ideal for most adults. Tips for Better Sleep. Since quality is important, try to ensure you're sleeping well all night. Here are a few tips to improve your sleep: Follow a regular . The methodologies do vary – some are based on how much sleep people reported they had had (which tends to include time spent in bed) and others are based on research carried out in laboratory conditions. Women in the first 3 months of pregnancy often need several more hours of sleep than usual. However, experts say that if you feel drowsy during the day, even during boring activities, you haven't had enough sleep. Sleep Debt. The amount of sleep a person needs also increases if he or she has been deprived of sleep in previous days. Getting .