How many hours of sleep are enough for good health?
Answer From Eric J. Olson, M.D.
The amount of sleep you need depends on various factors — especially your age. While sleep needs vary significantly among individuals, consider these general guidelines for different age groups:
| Age group | Recommended amount of sleep |
| Infants 4 months to 12 months | 12 to 16 hours per 24 hours, including naps |
| 1 to 2 years | 11 to 14 hours per 24 hours, including naps |
| 3 to 5 years | 10 to 13 hours per 24 hours, including naps |
| 6 to 12 years | 9 to 12 hours per 24 hours |
| 13 to 18 years | 8 to 10 hours per 24 hours |
| Adults | 7 or more hours a night |
In addition to age, other factors can affect how many hours of sleep you need. For example:
- Sleep quality. If your sleep is frequently interrupted, you're not getting quality sleep. The quality of your sleep is just as important as the quantity.
- Previous sleep deprivation. If you're sleep deprived, the amount of sleep you need increases.
- Pregnancy. Changes in hormone levels and physical discomfort can result in poor sleep quality.
- Aging. Older adults need about the same amount of sleep as younger adults. As you get older, however, your sleeping patterns might change. Older adults tend to sleep more lightly, take longer to start sleeping and sleep for shorter time spans than do younger adults. Older adults also tend to wake up multiple times during the night.
For kids, getting the recommended amount of sleep on a regular basis is linked with better health, including improved attention, behavior, learning, memory, the ability to control emotions, quality of life, and mental and physical health.
For adults, getting less than seven hours of sleep a night on a regular basis has been linked with poor health, including weight gain, having a body mass index of 30 or higher, diabetes, high blood pressure, heart disease, stroke, and depression.
If you're concerned about the amount of sleep you or your child is getting, talk to your doctor or your child's doctor.
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- Sleep and psoriatic arthritis
Feb. 21, 2023
- Brain basics: Understanding sleep. National Institute of Neurological Disorders and Stroke. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep. Accessed March 31, 2021.
- Paruthi S, et al. Recommended amount of sleep for pediatric populations: A consensus statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine. 2016; doi.org/10.5664/jcsm.5866.
- Landon MB, et al., eds. Maternal physiology. In: Gabbe's Obstetrics: Normal and Problem Pregnancies. 8th ed. Elsevier; 2021. https://www.clinicalkey.com. Accessed March 31, 2021.
- Cirelli C. Insufficient sleep: Definition, epidemiology, and adverse outcomes. https://www.uptodate.com/contents/search. Accessed March 31, 2021.
- Kryger MH, et al., eds. Normal sleep. In: Atlas of Clinical Sleep Medicine. 2nd ed. Saunders Elsevier; 2014. https://www.clinicalkey.com. Accessed March 31, 2021.
- Watson NF, et al. Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. 2015; doi.org/10.5664/jcsm.4758.
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FAQs
Experts recommend that adults sleep between 7 and 9 hours a night. Adults who sleep less than 7 hours a night may have more health issues than those who sleep 7 or more hours a night.
Do I need 7 or 9 hours of sleep? ›
Most healthy adults need at least seven hours of sleep each night. Infants, young children, and teenagers should get more sleep to support growth and development.
Is it OK to get 5 hours of sleep? ›
Experts recommend adults get at least 7 hours of sleep per night for better health. Consistently getting less than 5 hours of sleep can have adverse effects on physical and mental health. Inadequate sleep can impact memory, mood, concentration, immunity, and overall quality of life.
Is 6 hours sleep is enough? ›
The vast majority of us need more than six hours of sleep to feel good and function at our best. Scientific research shows that the magic number for most people is 7-8 hours. If you answered yes to any of these questions, don't ignore the signs. If you're not getting enough sleep, you can take steps to improve it.
How many hours of sleep do I need by age? ›
How many hours of sleep are enough for good health?
| Age group | Recommended amount of sleep |
|---|
| 3 to 5 years | 10 to 13 hours per 24 hours, including naps |
| 6 to 12 years | 9 to 12 hours per 24 hours |
| 13 to 18 years | 8 to 10 hours per 24 hours |
| Adults | 7 or more hours a night |
2 more rowsIt might be due to sleep disorders, stress, an irregular sleep schedule, too much screen time before bed, a disruptive sleep environment, or certain diet and lifestyle choices. It's essential to look into these areas and see if adjustments can lead to better, more refreshing sleep.
Will I be OK with 7 hours of sleep? ›
Sleep needs vary by person and are affected by several factors. However, for most adults, 7–9 hours per night is the ideal amount. Pay attention to how you feel during the day to determine whether you're getting the right amount for you. If you're sleeping enough, you should feel awake and energized during the day.
How many hours does Elon Musk sleep? ›
Musk told The Wall Street Journal in 2023 that he usually goes to bed around 3 a.m. and sleeps for six hours. So, he's typically waking up around 9 a.m. each day.
What is the golden hour of sleep? ›
A new study has identified a “golden hour” between 10pm and 11pm as the ideal time to fall asleep. Researchers discovered both the quantity and quality of our slumber plays a vital role in all aspects of our health.
Is 10 hours of sleep too much? ›
Sleep needs can vary from person to person, but in general, experts recommend that healthy adults get an average of 7 to 9 hours per night of shuteye. If you regularly need more than 8 or 9 hours of sleep per night to feel rested, it might be a sign of an sleep or medical problem, Gamaldo says.
Researchers do not know exactly how long humans can survive without sleep, but the longest record was 264 hours—just over 10 days—which was achieved during a scientific sleep experiment. Still, you can start to feel the effects of sleep deprivation after not getting enough sleep for just one night.
Should I go back to sleep if I wake up after 6 hours? ›
Most experts recommend 7-9 hours of sleep for adults. If you haven't deposited enough time in your sleep bank for the night, Behar suggests heading back to bed—with one exception. If your alarm is set to wake you in 90 minutes or less, stay up, he advises.
Why do females sleep more than males? ›
“Women are also multi-taskers, and they do a lot at once. Because they use more of their actual brain, they may need a little bit more sleep than men. It is still debatable, but some experts say that women need twenty more minutes on average than men usually need.”
What is the scientifically best time to sleep? ›
If your school or work schedule requires you to be up between 5:00 and 7:00 a.m., these are the suggested bedtimes:
- School-age children should go to bed between 8:00 and 9:00 p.m.
- Teens should try to go to bed between 9:00 and 10:00 p.m.
- Adults should try to go to sleep between 10:00 and 11:00 p.m.
“Generally, waking up between 6am and 8am is considered ideal because it aligns with our natural sleep-wake cycles. This time frame allows exposure to sunlight, thereby regulating sleep patterns and producing the sleep hormone melatonin,” he explains.
How beneficial is 9 hours of sleep? ›
The bottom line
Lack of sleep is associated with many negative health effects, including increased risk of heart disease, depression, weight gain, inflammation, and sickness. Though individual needs vary, most research suggests that you should get between 7 and 9 hours of sleep per night for optimal health.
What happens if you don't get 7-9 hours of sleep? ›
Long-term sleep deprivation can take a more severe toll on your health, leading to: reduced immunity, which can make it harder for your body to fight off infections. high cortisol, which can contribute to high blood pressure and other health concerns. increased appetite and cravings for sugar and carbs.
Is 9 hours considered oversleeping? ›
For the average adult, 7-9 hours of sleep is a fair general guideline. Getting more than 9 hours of sleep on a regular basis can lead to an increased risk of a number of health problems. Weight gain: People who get too much sleep are more likely to be overweight or obese.
Why is sleeping 7-9 hours every night crucial? ›
Lower your risk for serious health problems, like diabetes and heart disease. Reduce stress and improve your mood. Think more clearly and do better in school and at work. Get along better with people.
