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You’re right in thinking that deep sleep is crucial for feeling rested, and different age groups do have varying sleep needs. For adults like yourself, deep sleep generally constitutes about 15-25% of your total sleep. If you’re getting 7-9 hours of sleep, then about 1-2 hours of deep sleep is typically sufficient. However, it’s not just about hitting a specific number; the quality of your sleep cycles is also essential. Deep sleep is when your body performs much of its recovery work—repairing tissues, strengthening the immune system, and consolidating memory. It’s normal to experience variations in how much deep sleep you get each night. Factors like stress, caffeine, alcohol, or even a disrupted schedule could potentially affect your deep sleep duration.

It’s great that you’re already trying to maintain a regular sleep schedule and reduce screen time before bed; those habits can support better sleep overall. To further improve your deep sleep, consider some additional adjustments. Firstly, try to keep your sleeping environment cool, dark, and quiet—a comfortable mattress and pillow also make a big diference. Regular physical activity can promote deeper sleep, but aim to finish workouts a few hours before bedtime. Also, keeping a consistent pre-sleep routine can signal your body it’s time to wind down, such as reading a book or taking a warm bath. If you find you’re still feeling exhausted regularly despite implementing these strategies, it might be wise to consult a healthcare professional to rule out any underlying conditions like sleep apnea or insomnia.

Finally, keep in mind that sleep needs can vary between individuals, and what’s adequate for one person may not be the same for another. Tracking your sleep is useful, but sometimes those devices may not be perfectly accurate at detecting deep sleep stages. If technology becomes stressful, sometimes it’s worth taking a break to see if that might improve your sleep naturally.