The eight-hour sleep myth has some truth to it, but doctors say the real answer is more nuanced. While many people believe they can function on just a few hours of sleep, sleep specialists warn this is a dangerous misconception that can lead to long-term health problems.

According to board-certified physicians interviewed for this story, adults need between seven to nine hours of sleep each night for optimal brain function and health. Dr. Angela Holliday-Bell explains that sleep needs vary based on genetics, health conditions, and life stage, and that people should focus on how they feel during the day rather than obsessing over a specific number.

For those struggling with sleep quality, experts recommend several concrete steps: maintain a consistent wake-up time even on weekends, get natural light exposure within an hour of waking, avoid screens before bed, and create a bedroom environment that's cool, dark, and quiet. Dr. Bijoy E. John notes that brief nighttime awakenings are normal, but how you handle them matters - avoid checking the clock or reaching for your phone, and if you can't fall back asleep within 15-20 minutes, get out of bed and read until you feel sleepy again.