The amount of core sleep an adult should get typically ranges between 2.5 to 4 hours per night, which corresponds to about 35-45% of total sleep time. Core sleep includes the most restorative sleep stages: deep non-REM (slow-wave) sleep and REM sleep. For most adults, this translates to about 7 to 9 hours of total sleep, with 3 to 4 hours being core sleep. Core sleep is crucial for physical repair, immune function, memory consolidation, and emotional regulation. Getting consistently less core sleep than this can negatively impact mental clarity, cognitive function, and overall health. In summary:
- Core sleep is about 35-45% of your full night’s sleep.
- For adults, core sleep averages 2.5 to 4 hours within a 7-9 hour total sleep period.
- Core sleep includes deep slow-wave sleep (stage 3 NREM) and REM sleep.
- Aiming for 4-6 hours of core sleep is beneficial for optimal mental and physical functioning.
Too little core sleep can lead to impaired cognitive performance, weaker immune function, and mood disturbances.
