How Much Sleep Do Adults Need? What the CDC, NIH and NHS Say
Sleep is one of the three pillars of everyday health, alongside what we eat and how much we move, yet it is often the first thing cut when life gets busy. Public health bodies in the United States and the UK broadly agree on how much adults need: at least seven hours a night. This guide sets out the recommendations by age, explains why quality and timing matter too, and lists signs that you may not be getting enough.
The recommendations by age
The US Centers for Disease Control and Prevention (CDC) publishes recommended daily sleep for each age group:
| Age group | Hours |
|---|---|
| Newborn, 0 to 3 months | 14 to 17 |
| Infant, 4 to 12 months | 12 to 16, including naps |
| Toddler, 1 to 2 years | 11 to 14, including naps |
| Preschool, 3 to 5 years | 10 to 13, including naps |
| School age, 6 to 12 years | 9 to 12 |
| Teen, 13 to 17 years | 8 to 10 |
| Adult, 18 to 60 years | 7 or more |
| Adult, 61 to 64 years | 7 to 9 |
| Adult, 65 and over | 7 to 8 |
The National Heart, Lung, and Blood Institute (NHLBI), part of the US National Institutes of Health, gives a similar figure for adults: between 7 and 9 hours a night. It notes that adults who sleep less than 7 hours a night may have more health issues than those who sleep 7 or more, and that sleeping more than 9 hours is not necessarily harmful; it may help young adults, people recovering from sleep loss and people who are ill.
These are ranges because people differ. Some adults feel well on 7 hours, others need closer to 9. The useful question is whether you wake reasonably refreshed and stay alert through the day.
Hours are not the whole story
The NHLBI distinguishes sleep deprivation, simply not getting enough sleep, from a broader idea it calls sleep deficiency. You can be sleep deficient if:
- you do not get enough sleep;
- you sleep at the wrong time of day, for example because of shift work;
- you do not sleep well or do not get all the types of sleep your body needs;
- a sleep disorder prevents you from getting enough sleep or causes poor-quality sleep.
Seven hours of broken, irregular sleep does not do the same job as seven hours of steady sleep at a consistent time. That is why advice on sleep focuses on routine and environment as much as on duration; our guide to better sleep habits covers the practical side.
Why it matters
The NHLBI describes sleep as a basic human need, like eating, drinking and breathing. It links sleep deficiency to a range of chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression, and to a higher chance of injury, for example from drowsy driving. It also notes that sleep deficiency can interfere with learning, focus, reaction times and getting on with other people.
The CDC lists the benefits of getting enough sleep in similar terms: getting sick less often, staying at a healthy weight, lowering the risk of conditions such as type 2 diabetes and heart disease, reducing stress and improving mood, and improving attention and memory. The link with weight and appetite is covered in sleep, appetite and weight.
The NHLBI cites CDC data showing that about one in three adults in the United States reported not getting enough rest or sleep every day.
Signs you may be short of sleep
The NHLBI suggests that how sleepy you feel during the day is a good guide. You might be sleep deficient if you often feel you could doze off while:
- sitting and reading or watching TV;
- sitting still in a public place such as a cinema, meeting or classroom;
- riding in a car for an hour without stopping;
- sitting quietly after lunch;
- sitting in traffic for a few minutes.
Other signs include trouble concentrating, making more mistakes, irritability and relying on caffeine to get through the day. In children, sleep deficiency can look different: they may be overactive, have trouble paying attention or misbehave.
Shift work, parents and other special cases
Some people cannot follow a standard night-time routine. Shift workers, new parents and carers often have to sleep when they can. In those situations, protecting a regular main sleep period where possible, keeping the bedroom dark and quiet during daytime sleep and avoiding driving when very drowsy are the practical priorities. Short naps can help some people, though long or late naps may make night-time sleep harder.
Older adults often find their sleep becomes lighter and more broken. The CDC's recommendation of 7 to 8 hours at 65 and over still applies, and new or worsening sleep problems are worth mentioning to a doctor, since they can have treatable causes.
When to see a doctor
Talk to a GP or doctor if you regularly struggle to fall or stay asleep, if you feel very sleepy during the day despite enough time in bed, if a partner notices loud snoring with pauses in breathing, or if poor sleep is affecting your mood, work or safety. Insomnia and sleep disorders such as sleep apnoea are common and treatable, and the NHS has information on the treatments a GP or pharmacist can offer. Stress is also a frequent cause of poor sleep; see stress and everyday habits.
Sources
- Centers for Disease Control and Prevention, "About Sleep": recommended hours by age, benefits of sleep.
- National Heart, Lung, and Blood Institute (NIH), "How Much Sleep Is Enough?".
- National Heart, Lung, and Blood Institute (NIH), "What Are Sleep Deprivation and Deficiency?" and "How Sleep Affects Your Health".
- NHS, "Insomnia" (nhs.uk).
Sleep & stressBetter sleep habits
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Sleep & stressSleep, appetite and weight
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