Most adults need at least seven hours a night, yet about a third of US adults regularly get less.
Key ideas
- The CDC recommends 7 or more hours of sleep a night for adults aged 18 to 60.
- Adults aged 61 to 64 need 7 to 9 hours, and adults 65 and older need 7 to 8 hours.
- In CDC survey data from 2014, about a third of US adults said they usually slept less than 7 hours.
- A regular schedule, a comfortable bedroom and less screen time at night all help.
Sleep affects almost everything, from mood and concentration to appetite and long-term health. Yet it’s often the first thing to go when life gets busy.
How much sleep you need
The CDC recommends the following for adults:
| Age | Recommended sleep per night |
|---|---|
| 18 to 60 | 7 or more hours |
| 61 to 64 | 7 to 9 hours |
| 65 and older | 7 to 8 hours |
Individual needs vary a little, but according to the CDC, adults who regularly sleep less than seven hours are more likely to report health problems such as obesity, diabetes, heart disease, stroke and depression.
Are you getting enough?
In CDC survey data from 2014, about a third of US adults said they usually got less than seven hours a night. Signs you may need more include:
- feeling sleepy during the day, especially in meetings or while driving
- relying on caffeine to get through the afternoon
- trouble concentrating or remembering things
- feeling irritable or low
- sleeping much longer on days off
Please note
Drowsy driving is dangerous. If you’re struggling to keep your eyes open, yawning repeatedly or drifting out of your lane, pull over somewhere safe and rest.
Habits that protect your sleep
- Keep a regular schedule. Go to bed and get up at about the same time every day.
- Set up your bedroom. Aim for quiet, dark and a comfortable temperature.
- Wind down. Put screens away at least 30 minutes before bed. Our evening wind-down guide has a sample routine.
- Time caffeine and alcohol carefully. Both can interfere with sleep.
- Move during the day. Regular physical activity can help you sleep better.
A note on health
Talk to your doctor if you snore loudly, stop breathing or gasp during sleep, have trouble sleeping most nights for several weeks, or feel very sleepy during the day despite enough time in bed. These can be signs of sleep disorders such as sleep apnea or insomnia.
Work back from your alarm
Count back from the time you need to get up. If your alarm goes off at 6:30, being asleep by around 11:00 gives you seven and a half hours. Set a reminder to start winding down, and protect that time the way you would an appointment.
Still wondering?
Can I catch up on sleep at the weekend?
Sleeping in can help you feel better after a short night, but it may not fully make up for regular sleep loss, and a very different weekend schedule can make Monday mornings harder.
Is it a problem if I need more than 9 hours?
Some people naturally need more sleep. But if you regularly sleep a lot and still feel tired, it’s worth talking to your doctor.
Do naps count?
A short nap can help you feel more alert, but it isn’t a substitute for regular nighttime sleep. Long or late naps can make it harder to fall asleep at night.
This article is general information about everyday health habits, not medical advice. If you have a health condition, are pregnant or take regular medication, talk to your doctor or another qualified health professional before making big changes to your diet, activity or sleep. Figures come from US public health sources such as the CDC, HHS and the Dietary Guidelines for Americans.