How much deep sleep do you need for recovery and hormone optimization?
Dr. Jonathan Pierce, PhD: Clinical Psychologist & Neuroscience Specialist
Dec 21, 2025 · 9 min read
Deep (Stage 3 NREM) sleep should make up about 13%–23% of your total sleep time—roughly 60–110 minutes per night if you sleep 7–8 hours—for optimal physical recovery and hormone regulation. Because this slow‑wave window drives growth hormone release, supports overnight testosterone production, and powers the brain’s glymphatic “rinse cycle,” you can feel run‑down even when ...