How Many Hours Should Adults Sleep Every Night? What Science Recommends

Quick Answer: Most healthy adults need 7 to 9 hours of sleep per night according to leading experts. Too little increases health risks, while too much may indicate underlying issues.

What Experts Recommend

• American Academy of Sleep Medicine (AASM) and Sleep Research Society: 7+ hours for ages 18–60

• Harvard Health & Sleep Foundation: 7–9 hours optimal

• Adults 65+: 7–8 hours often sufficient

Why Less Than 7 Hours Can Be Harmful

Chronic short sleep is linked to:

• Weakened immunity & higher blood pressure

• Weight gain & diabetes risk

• Heart disease & mood disorders

• Impaired memory, focus, and driving safety

Can You Sleep Too Much?

Regularly exceeding 9 hours may signal issues like depression, metabolic disease, or other medical conditions. Occasional long sleep (after illness, travel, or stress) is normal.

Sleep Quality Matters Too

Hours alone don’t guarantee rest. Deep sleep, REM, and minimal interruptions matter just as much. If you wake tired despite “enough” hours, review habits, environment, or consult a doctor.

Tips for Better Sleep

• Stick to a consistent bedtime/wake schedule

• Keep your room cool, quiet, and dark

• Avoid late caffeine and heavy meals

• Try an Adjustable Bed to find the best sleep position

• Exercise daily (but not right before bed)

• Track daytime energy to gauge quality

  
  

For most healthy adults, 7 to 9 hours per night offers the best balance of rest and health. Listen to your body, prioritize sleep quality, and seek medical guidance if you're not feeling refreshed, despite adequate time in bed.

Sources: BannerHealth, NationalSleepFoundation, HarvardHealth