Adults should aim to get between 7 and 9 hours of sleep per night for optimal health. Consistently sleeping less than 7 hours is linked to various health problems, including weight gain, diabetes, hypertension, heart disease, stroke, depression, impaired immune function, and increased risk of accidents and mortality. While sleeping more than 9 hours may be appropriate for some individuals such as young adults, those recovering from sleep debt, or people with illnesses, there is no clear evidence that regularly exceeding 9 hours is beneficial for most adults. The recommendation to get at least 7 hours of sleep is supported by major health organizations including the National Heart, Lung, and Blood Institute, the Centers for Disease Control and Prevention, the American Academy of Sleep Medicine, and the Sleep Research Society
. In summary:
- Recommended sleep for adults (18-64 years): 7 to 9 hours per night
- Older adults (65+): 7 to 8 hours per night may be sufficient
- Less than 7 hours regularly is associated with adverse health outcomes
- More than 9 hours may be needed in some cases but is not generally required
The best way to determine if you are getting enough sleep is to assess how you feel during the day-adequate sleep should leave you feeling alert and energetic
