Key takeaways
- The CDC says adults aged 18 to 60 need 7 or more hours of sleep a day.
- Recommended sleep changes with age: 7 to 9 hours at 61 to 64, and 7 to 8 hours at 65 and older.
- In 2022, the CDC reports, about 37% of US men and 39% of adults aged 45 to 64 weren’t getting enough sleep.
- Sleep quality matters too. If you regularly have trouble sleeping, talk to a healthcare provider.
This article is general health information, not medical advice. It can’t diagnose or treat any condition. Talk to your doctor about your own sleep.
How many hours do you need?
The CDC says the amount of sleep you need changes as you age. For adults, its recommended daily amounts are:
| Age | Recommended sleep per day |
|---|---|
| 18 to 60 years | 7 or more hours |
| 61 to 64 years | 7 to 9 hours |
| 65 years and older | 7 to 8 hours |
The CDC also lists amounts for younger people: 8 to 10 hours for teens aged 13 to 17, and 9 to 12 hours for children aged 6 to 12. These are general recommendations, not exact needs for every person. Some people feel fine on a little less or more, and the CDC page doesn’t give a range for individual variation.
Why enough sleep matters
According to the CDC, getting enough sleep can help you:
- get sick less often,
- stay at a healthy weight,
- reduce stress and improve your mood,
- improve your heart health and metabolism,
- lower your risk of chronic conditions such as type 2 diabetes, heart disease, high blood pressure and stroke,
- lessen the risk of motor vehicle crashes and related injury or death,
- improve your attention and memory for daily activities.
These are links the CDC reports between sleep and health. This article can’t say how much any one person’s sleep will change their risk.
It’s not just the hours
The CDC says quality sleep means “uninterrupted and refreshing sleep,” so it isn’t only about how many hours you spend in bed. Signs of poor sleep quality include:
- trouble falling asleep,
- repeatedly waking up during the night,
- feeling sleepy or tired even after getting enough sleep.
How common is short sleep?
The CDC’s survey data count adults who sleep fewer than 7 hours a day as getting insufficient sleep. According to its 2022 figures:
- the share of adults not getting enough sleep stayed about the same from 2013 to 2022,
- it ranged from 30% of adults in Vermont to 46% in Hawaii,
- it was higher among men (37%) and adults aged 45 to 64 (39%).
The figures are from the CDC’s Behavioral Risk Factor Surveillance System, a survey in which adults report their own sleep. They show averages, not what is healthy for you.
Habits the CDC suggests
The CDC lists these habits as ways to sleep better:
- go to bed and get up at the same time every day,
- keep your bedroom quiet, relaxing and cool,
- turn off electronic devices at least 30 minutes before bed,
- avoid large meals and alcohol before bedtime,
- avoid caffeine in the afternoon or evening,
- exercise regularly and eat a healthy diet.
For more on healthy routines, see our article on healthy habits.
When to see a doctor
Some people have sleep disorders that stop them getting enough quality sleep, however hard they try. The CDC lists insomnia, restless legs syndrome, narcolepsy and sleep apnea as common ones. It advises talking to a healthcare provider if you regularly have problems sleeping or notice signs of these conditions. A provider can run tests, including sleep studies, and may ask you to keep a sleep diary. The CDC says that diary should record when you:
- go to bed,
- wake up during the night,
- wake up in the morning,
- take naps,
- exercise,
- drink alcohol or caffeinated drinks,
- take medications.
Frequently asked questions
Is 6 hours of sleep enough? The CDC recommends 7 or more hours for adults aged 18 to 60, and it classes under 7 hours as short sleep in its surveys. If you regularly sleep less and feel unwell, talk to your doctor.
Do older adults need less sleep? The CDC’s recommended ranges are 7 to 9 hours at 61 to 64, and 7 to 8 hours at 65 and older.
Do naps count? The CDC includes naps in the recommended amounts for infants, toddlers and preschoolers, but its adult figures don’t say.
What if I sleep enough but still feel tired? The CDC lists feeling tired after enough sleep as a sign of poor sleep quality. See a healthcare provider.
Information checked on: October 30, 2026. Health guidance changes, so check the CDC’s current pages.
Sources
- CDC, About Sleep (May 15, 2024)
- CDC, FastStats: Sleep in Adults (May 15, 2024)
Health note: this article is for general information and is not medical advice. Speak to a qualified health professional about your own situation.