The Public Health Agency of Canada recommends 7-9 hours of sleep per night for adults and 7-8 hours for older adults. Individual requirements for adults may vary however, consistently sleeping fewer than six hours or ten or more hours a night can have health risks. One of the best ways to train our body to sleep well is to get into a regular routine. To get your body into a regular rhythm, aim to go to bed and wake up around the same time every day, even on weekends and days off. Wake up refreshed every morning.