How many hours of sleep are healthy for adults?

Health officials urge adults to aim for 7 to 9 hours of sleep, citing new guidance

Health authorities and sleep specialists are emphasizing that most adults should get 7 to 9 hours of sleep per night to support physical and mental health, according to guidance from leading organizations. The Centers for Disease Control and Prevention and the American Academy of Sleep Medicine define adequate sleep for adults as 7 to 9 hours, while older adults 65 and older are advised to target 7 to 8 hours.

Officials note that chronic short sleep is associated with elevated risks of cardiovascular disease, diabetes, obesity and impaired cognitive performance. Conversely, regularly sleeping more than 9 hours without an underlying medical condition can signal health problems and is linked in some studies to greater mortality risk.

Experts recommend consistent sleep schedules, reduced evening exposure to bright screens, regular physical activity and attention to sleep disorders such as apnea and insomnia. Sleep specialists encourage people struggling to reach recommended durations to seek evaluation from primary care clinicians or certified sleep centers, where staged studies and tailored therapies are available.

Employers and community leaders are being urged to consider policies that reduce barriers to healthy sleep, including flexible scheduling and education about sleep hygiene. Schools, transportation agencies and health systems are cited as partners in public efforts to improve population sleep patterns.

Public health officials emphasize that sleep duration is one part of overall sleep health, which also includes sleep quality, timing and regularity. For adults unsure about their ideal sleep needs, clinicians advise tracking sleep patterns for several weeks and discussing persistent daytime sleepiness or functional impairment with a medical professional. Research continues into individualized sleep needs and how genetic, occupational and cultural factors influence optimal duration. Health authorities urge consultation for persistent concerns regularly.