SLEEP GUIDE

How much sleep do adults need?

Most adults need at least 7 hours of sleep a night on a regular basis. That’s the consensus of the American Academy of Sleep Medicine and the Sleep Research Society for adults aged 18 to 60. Keeping your sleep at roughly the same times each day matters too, and one short night now and then isn’t a crisis.

What do sleep experts recommend?

In 2015, after reviewing the research, a panel from the American Academy of Sleep Medicine (AASM) and the Sleep Research Society (SRS) recommended that adults sleep 7 or more hours per night on a regular basis. Regularly sleeping less is linked with problems including weight gain, high blood pressure, heart disease, depression, and more mistakes and accidents.

Other health agencies phrase it a little differently. The CDC says 7 or more hours for ages 18 to 60, 7 to 9 hours for ages 61 to 64, and 7 to 8 hours from 65 on. The NHLBI says 7 to 9 hours for adults. They agree on the main point: for most adults, regularly sleeping less than 7 hours is too little.

Is more sleep always better?

Not necessarily. The AASM and SRS panel said that regularly sleeping more than 9 hours may be right for young adults, people catching up after a stretch of short sleep, and people who are ill. For everyone else, it’s uncertain whether sleeping that long is linked with health risk.

Does everyone need the same amount?

No. The consensus notes that sleep need varies from person to person, shaped by genetics, behavior, health, and environment. Some people feel their best at 7 hours; others need 8 or more. How you feel during the day is a useful clue. Waking unrefreshed or feeling sleepy most days can mean you need more sleep, or better sleep.

Why does sleep timing matter?

Hours are only part of it. The same consensus says healthy sleep also needs good quality, appropriate timing, and regularity. The NHLBI suggests going to bed and waking up at about the same time every day, keeping the difference between weeknights and weekends to about an hour.

Research backs this up. In a large UK study that measured sleep with wrist sensors, people with more regular sleep timing had a lower risk of dying over roughly six years of follow-up, and regularity predicted that risk better than sleep length did. It’s an observational study, so it shows a link rather than proof of cause.

Is one short night a problem?

Not on its own. The recommendation is about what you do on a regular basis, and the risks in the research come from sleep that’s regularly short. Everyone has a rough night sometimes. You might feel foggy the next day, and that’s normal.

Rather than a long lie-in to make up for it, try to keep your usual wake-up time, which helps your body clock stay steady. Then look at your sleep across a week or two, not one night at a time.

What are gentle ways to get more sleep?

Pick a steady wake-up time, weekends included, and keep it within about an hour.
Count back at least 7 hours from your alarm, plus a little time to fall asleep, and aim to be in bed by then.
Use the last hour before bed for quiet time, with dimmer light and screens put away at least 30 minutes before you get into bed.
Keep your bedroom quiet, cool, and dark.
Have caffeine earlier in the day. The NHLBI notes its effects can last up to 8 hours.
Go easy on alcohol and large meals close to bedtime.
Get outside in daylight and stay active during the day.

You don’t need to do all of these. Choose one, try it for a week or two, and see how it feels.

When should you talk to a doctor about sleep?

You often have trouble falling asleep or staying asleep, or you wake too early and can’t get back to sleep.
You feel tired or not well rested during the day, even though you spend enough time in bed.
Someone notices loud snoring, breathing that stops and starts, or gasping while you sleep. These can be signs of sleep apnea.
You’re worried you’re sleeping too little or too much.

A doctor can help find the cause. The NHLBI notes that cognitive behavioral therapy for insomnia (CBT-I) is usually the first treatment recommended for long-term insomnia, and a sleep study can check for sleep apnea.

How Wellplease helps

Wellplease reads your sleep from Apple Health and scores each night against your sleep goal or 7 hours, whichever is higher, so a lower goal doesn’t lower the bar. Trends only calls something a change when it’s bigger than your normal ups and downs; otherwise it says “About the same.” If you’d like ideas, the optional AI coach is free, and you see and approve the exact summary before anything is sent. Your health history stays on your iPhone, and the scores are wellness estimates, not medical measurements. See how the scores work.

Sources

This guide is general information, not medical advice. Last reviewed October 10, 2026.

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