How much sleep do you need ?
There isn't one specific amount of sleep that is right for everyone. Sleep and the required amount of rest are very individual and affected by several factors like training load, stress, your body’s condition and individual differences. The recommended sleep range for adults is 7 to 9 hours. The optimal amount of sleep for you is the one that leaves you feeling alert and full of energy to perform at your best at work, when training and in your daily life activities.
Discover the optimal amount of sleep you need by tracking your actual sleep time and focusing your attention on how you feel. You can record your own perception of your sleep in the morning by rating it. You can do it on your watch or in the Flow app. Your own rating is not taken into account in the sleep score calculation, but you can record your own perception and compare it to the sleep assessment you get. If you're feeling tired or having trouble recovering from your workouts, you could try if you'd benefit from a longer night's sleep. Remember to adjust your preferred sleep time accordingly to keep the feedback accurate.
If you feel you’re not getting enough sleep, a good approach is trying to gradually add 15 minutes each day until you wake up feeling rested on a regular basis. Another way to determine your sleep need is to allow yourself to sleep until you wake up naturally over a period of several days, preferably while on vacation. Go to bed at a consistent time and don't use an alarm clock. Over this period, the amount of sleep should level off at a consistent number of hours, which is the amount of sleep you need.