How Much Sleep Do Adults Actually Need?

Man waking up rested in the morning

Most of us know we “should” sleep more. Fewer of us know what the actual number is, or how far off we really are. Here is what the U.S. Centers for Disease Control and Prevention (CDC) says.

The recommended amount, by age

According to the CDC, adults need:

  • Ages 18 to 60: 7 or more hours per night
  • Ages 61 to 64: 7 to 9 hours
  • Ages 65 and older: 7 to 8 hours

So for most adults, the working target is simple: at least 7 hours.

How many Americans fall short

CDC data from 2022 shows that short sleep is common. About 37% of men reported getting less than the recommended amount, and among adults aged 45 to 64 the figure was 39%. It also varies a lot by state, from about 30% in Vermont to 46% in Hawaii.

In other words, if you often feel you are running on less than 7 hours, you are far from alone.

Habits the CDC recommends

The CDC lists a handful of everyday habits that support better sleep:

  • Go to bed and get up at the same time every day.
  • Keep your bedroom quiet, relaxing and at a cool temperature.
  • Turn off electronic devices at least 30 minutes before bedtime.
  • Avoid large meals and alcohol before bed.
  • Avoid caffeine in the afternoon and evening.
  • Exercise regularly and keep a healthy diet.

A simple way to start

You do not need to change everything at once. Pick one habit from the list, like a fixed wake-up time, and keep it for two weeks. Then add the next one.

Source: CDC, About Sleep and CDC, Sleep Facts and Stats for Adults. This article is general information, not medical advice. If you have ongoing sleep problems, talk to a healthcare professional.