How Much Sleep Do You Need?

Jun 13, 2024
Fact Checked
Even though sleep requirements change as we age, getting enough sleep is critical to our overall health and well-being. Find out how much sleep you need and the health benefits of getting enough rest.

Key takeaways

Sleep is key to our overall health and well-being. Experts recommend between seven and nine hours per night for adults [1] National Heart, Lung, and Blood Institute. How Much Sleep Is Enough? Updated March 24, 2022. Found on the internet at https://www.nhlbi.nih.gov/health/sleep/how-much-sleep . But 35.5% of U.S. adults reported sleeping fewer than seven hours daily [2] United Health Foundation: America’s Health Rankings. Insufficient Sleep Trends by Age. Found on the internet at https://www.americashealthrankings.org/explore/measures/sleep?population=sleep_65 . Sleep deprivation occurs when we don’t get enough sleep [3] National Heart, Lung, and Blood Institute. What Are Sleep Deprivation and Deficiency? Updated March 24, 2022. Found on the internet at https://www.nhlbi.nih.gov/health/sleep-deprivation . Factors like sleeping at the wrong time of the day, poor sleep, and sleep disorders lead to sleep deficiency, which can have a significant negative impact on our health. Sleep deficiency is associated with chronic health problems, including heart and kidney disease, high blood pressure, stroke, obesity, and depression. Higher-injury risks, including those related to falls and car crashes, have also been linked to sleep deficiency. 

“Quality sleep is just as important as the amount of sleep you get. Good quality sleep lets the body and mind rest and recover and helps to prevent the negative impact on our mental and physical health of poor sleep,” said Stephanie Dixon, MSN, FNP-C, a health care provider in North Carolina.

What determines how much sleep you need?

How much sleep we need each day can vary from person to person. Sleep guidelines are commonly based on age, but research shows a relationship between genetics and sleep [4] Ashbrook LH, et al. Genetics of the Human Circadian Clock and Sleep Homeostasis. Neuropsychopharmacology. Aug. 10, 2019. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6879540 . Studies have demonstrated that genetics directly influence variations in our natural circadian rhythm. Age, sex, and gender directly impact these variations, and sleep changes occur throughout our lives [4] Ashbrook LH, et al. Genetics of the Human Circadian Clock and Sleep Homeostasis. Neuropsychopharmacology. Aug. 10, 2019. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6879540 .

Sleep research dates back to the 1970s and 1980s [5] Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. Pharmacy and Therapeutics. December 2018. Found on the internet at https://www.ncbi.nlm.ni . The Journal of Clinical Sleep Medicine launched in 2005, helping to transition sleep research to the more developed field of sleep medicine we have today. Current researchers are examining the effects of disrupted sleep on many biological functions, like metabolism and hormone regulation. 

Determining how sleep impacts our overall well-being and how much sleep we need requires extensive research studies. Studies have been conducted over time addressing the association of sleep with weight gain [6] Magee L and Hale L. Longitudinal Associations Between Sleep Duration and Subsequent Weight Gain: A Systematic Review. Sleep Medicine Reviews. July 23, 2011. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3202683/ , depression [7] Didikoglu A. Longitudinal Sleep Efficiency in the Elderly and Its Association With Health. Journal of Sleep Research. June 29, 2020. Found on the internet at https://pubmed.ncbi.nlm.nih.gov/31313420 , and cognition [8] Keil SA. Longitudinal Sleep Patterns and Cognitive Impairment in Older Adults. JAMA Neurology. Dec. 4, 2023. Found on the internet at https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2812521 . Correlation studies have researched the relationship between sleep and stress [9] Herawati K and Gayatri D. The Correlation Between Sleep Quality and Levels of Stress Among Students in Universitas Indonesia. Enfermería Clínica. September 2019. Found on the internet at https://www.sciencedirect.com/science/article/abs/pii/S11308621 , academic performance [10] Sygaco KP. The Correlation of Sleep and Academic Performance. Asian Journal of Interdisciplinary. February 2021. Found on the internet at https://www.researchgate.net/publication/349289369_The_Correlation_of_Sleep_and_Academic_Performance , and high blood pressure [11] Li C and Shang S. Relationship Between Sleep and Hypertension: Findings from the NHANES (2007–2014). International Journal of Environmental Research and Public Health. July 25, 2021. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/

These studies and many others continue to improve our understanding of sleep’s importance. 

How much sleep do you need?

Our current sleep guidelines come from a joint consensus from the American Academy of Sleep Medicine and Sleep Research Society and help inform recommendations [12] Watson NF, et al. Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society on the Recommended Amount of Sleep for a Healthy Adult: Methodology and Discussion. Journal of Clinical Sleep Medicine. Aug. 15, 2015. Fo . “While sleep requirements are different from person to person, the general consensus for adults is between seven and nine hours each night,” said Dixon.

Sleep recommendations

How much sleep we need changes as we age. Newborns require 14–17 hours per night, gradually decreasing to eight to 10 hours for teens. 

Sleep requirements for adults also vary with age, and the Centers for Disease Control and Prevention (CDC) recommend [13] Centers for Disease Control and Prevention. How Much Sleep Do I Need? Sept. 14, 2022 Found on the internet at https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

The science of sleep

When we sleep, we alternate between non-rapid eye movement (NREM) and rapid eye movement (REM) sleep cycles [14] Colten HR and Altevogt BM. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Institute of Medicine (US) Committee on Sleep Medicine and Research. Found on the internet at https://www.ncbi.nlm.nih.gov/books/NBK19956/ . NREM is divided into four stages, with the first two being light sleep followed by two periods of deeper sleep, and REM sleep begins after stage four of NREM. The total NREM-REM cycle initially lasts 70–100 minutes, with each subsequent cycle increasing to approximately 90–120 minutes. The percentage of total sleep time and duration of the stages varies throughout each cycle.

Why is getting enough sleep important?

Research has shown that getting enough sleep plays an important role in disease prevention, and people who don’t get enough sleep have a higher risk of disease and disorders, like hypertension, heart disease, stroke, type 2 diabetes, obesity, depression, and dementia [16] Centers for Disease Control and Prevention. Sleep and Chronic Disease. Sept. 13, 2022. Found on the internet at https://www.cdc.gov/sleep/about_sleep/chronic_disease . Short-term consequences include fatigue, daytime sleepiness, anxiety, attention deficit, and reduced cognitive function [17] Altena E and Ellis JG. How Sleep Affects Daytime Functioning: The Latest Insights from Different Patient and Age Groups. Brain Sciences. Aug. 31, 2021. Found on the internet at. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8465067 .  

Since sleep impacts your overall health, it’s important to practice good sleep hygiene to minimize negative effects. The CDC provides the following tips for better sleep [18] Centers for Disease Control and Prevention. Tips for Better Sleep. Reviewed Sept. 13, 2022. Found on the internet at https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html :

When evaluating your sleep environment, consider the current state of your mattress. Choosing the best mattress that’s designed for your body type and sleep position can help you sleep better. Also consider a mattress that addresses common pain issues, such as the best mattresses for back pain.

Importance of getting enough sleep as an older adult

Contrary to popular belief, older adults do not need less sleep. In fact, they require the same seven hours as younger adults [13] Centers for Disease Control and Prevention. How Much Sleep Do I Need? Sept. 14, 2022. Found on the internet at https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html . Changes in your circadian rhythm occur as you age, making you feel sleepy earlier in the evening and wake up earlier in the morning compared to when you were younger [22] Miner B and Kryger MH. Sleep in the Aging Population. Sleep Medicine Clinics. March 2017. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300306 . In addition to cardiovascular disease, sleep deprivation can lead to the early onset of dementia and osteoporosis in older adults. 

Nearly one-third of adults experience insomnia [23] American Psychiatric Association (APA). What are Sleep Disorders? August 2020. Found on the internet at https://www.psychiatry.org/patients-families/sleep-disorders/what-are-sleep-disorders , making it the most common sleep problem in older adults [24] National Institute on Aging. A Good Night’s Sleep. Reviewed Nov. 3, 2020. Found on the internet at https://www.nia.nih.gov/health/sleep/good-nights-sleep . The resulting sleep deprivation from insomnia can change mood and performance. Studies have shown that approximately 20%–60% of older adults nap due to changing sleep patterns, circadian rhythms, lifestyle, and medications. But according to the National Sleep Foundation, more than four naps within 24 hours indicate poor sleep health in older adults [25] Zhang Z, et al. Napping in Older Adults: A Review of Current Literature. Current Sleep Medicine Reports. September 2020. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7992388

Those experiencing trouble sleeping may [24] National Institute on Aging. A Good Night’s Sleep. Reviewed Nov. 3, 2020. Found on the internet at https://www.nia.nih.gov/health/sleep/good-nights-sleep :

People who consistently have high-quality sleep [26] Office of Disease Prevention and Health Promotion. Get Enough Sleep. Aug. 4, 2023. Found on the internet at https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep :

Bottom line

Adults should sleep at least seven hours per night. Several factors determine how much sleep we need, including genetics, age, sex, and gender. Practicing good sleep hygiene is important to achieving quality sleep each night. In fact, eating, drinking, exercising, and your sleep environment directly impact sleep. 

When we sleep, our bodies and minds undergo important daily maintenance. The quantity and quality of sleep significantly impact the effectiveness of this maintenance. Poor sleep has been associated with chronic medical conditions and negatively affects our mental health. Overall sleep requirements change as we age, but it’s important to focus on the quality of sleep, not just the amount. 

Have questions about this review? Email us at reviewsteam@ncoa.org.

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Sources

  1. National Heart, Lung, and Blood Institute. How Much Sleep Is Enough? Updated March 24, 2022. Found on the internet at https://www.nhlbi.nih.gov/health/sleep/how-much-sleep
  2. United Health Foundation: America’s Health Rankings. Insufficient Sleep Trends by Age. Found on the internet at https://www.americashealthrankings.org/explore/measures/sleep?population=sleep_65
  3. National Heart, Lung, and Blood Institute. What Are Sleep Deprivation and Deficiency? Updated March 24, 2022. Found on the internet at https://www.nhlbi.nih.gov/health/sleep-deprivation
  4. Ashbrook LH, et al. Genetics of the Human Circadian Clock and Sleep Homeostasis. Neuropsychopharmacology. January 2020. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6879540
  5. Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. Pharmacy and Therapeutics. December 2018. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147
  6. Magee L and Hale L. Longitudinal Associations Between Sleep Duration and Subsequent Weight Gain: A Systematic Review. Sleep Medicine Reviews. July 23, 2011. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3202683
  7. Didikoglu A. Longitudinal Sleep Efficiency in the Elderly and Its Association With Health. Journal of Sleep Research. June 29, 2020. Found on the internet at https://pubmed.ncbi.nlm.nih.gov/31313420
  8. Keil SA. Longitudinal Sleep Patterns and Cognitive Impairment in Older Adults. JAMA Neurology. Dec. 4, 2023. Found on the internet at https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2812521
  9. Herawati K and Gayatri D. The Correlation Between Sleep Quality and Levels of Stress Among Students in Universitas Indonesia. Enfermería Clínica. September 2019. Found on the internet at https://www.sciencedirect.com/science/article/abs/pii/S1130862119301445
  10. Sygaco KP. The Correlation of Sleep and Academic Performance. Asian Journal of Interdisciplinary. February 2021. Found on the internet at https://www.researchgate.net/publication/349289369_The_Correlation_of_Sleep_and_Academic_Performance
  11. Li C and Shang S. Relationship Between Sleep and Hypertension: Findings from the NHANES (2007–2014). International Journal of Environmental Research and Public Health. July 25, 2021. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8345503
  12. Watson NF, et al. Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society on the Recommended Amount of Sleep for a Healthy Adult: Methodology and Discussion. Journal of Clinical Sleep Medicine. Aug. 15, 2015. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4513271
  13. Centers for Disease Control and Prevention (CDC). How Much Sleep Do I Need? Sept. 14, 2022. Found on the internet at https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
  14. Colten HR and Altevogt BM. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Institute of Medicine (US) Committee on Sleep Medicine and Research. 2006. Found on the internet at https://www.ncbi.nlm.nih.gov/books/NBK19956
  15. Patel AK, et al. Physiology, Sleep Stages. StatPearls. Updated Jan. 26, 2024. Found on the internet at https://www.ncbi.nlm.nih.gov/books/NBK526132
  16. Centers for Disease Control and Prevention. Sleep and Chronic Disease. Sept. 13, 2022. Found on the internet at https://www.cdc.gov/sleep/about_sleep/chronic_disease
  17. Altena E and Ellis JG. How Sleep Affects Daytime Functioning: The Latest Insights from Different Patient and Age Groups. Brain Sciences. Aug. 31, 2021. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8465067
  18. Centers for Disease Control and Prevention. Tips for Better Sleep. Reviewed Sept. 13, 2022. Found on the internet at https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
  19. Drake C, et al. Caffeine Effects on Sleep Taken 0, 3, or 6 Hours Before Going to Bed. Journal of Clinical Sleep Medicine. Nov. 15, 2013. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805807
  20. Iao SI, et al. Associations Between Bedtime Eating or Drinking, Sleep Duration and Wake After Sleep Onset: Findings From the American Time Use Survey. The British Journal of Nutrition. June 28, 2022. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9092657
  21. Alnawwar MA, et al. The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus. Aug. 15, 2023. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10503965
  22. Miner B and Kryger MH. Sleep in the Aging Population. Sleep Medicine Clinics. March 2017. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300306
  23. American Psychiatric Association (APA). What are Sleep Disorders? August 2020. Found on the internet at https://www.psychiatry.org/patients-families/sleep-disorders/what-are-sleep-disorders
  24. National Institute on Aging. A Good Night’s Sleep. Reviewed Nov. 3, 2020. Found on the internet at https://www.nia.nih.gov/health/sleep/good-nights-sleep
  25. Zhang Z, et al. Napping in Older Adults: A Review of Current Literature. Current Sleep Medicine Reports. September 2020. Found on the internet at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7992388
  26. Office of Disease Prevention and Health Promotion. Get Enough Sleep. Aug. 4, 2023. Found on the internet at https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep
Steve Marshall has more than 35 years of clinical and leadership experience in health care. He has worked in various settings, including emergency departments, intensive care units, air and ground transport, oncology, infectious disease, and infusion services.  He founded See Doc Nurse Write LLC in 2023 to expand the reach of his clinical knowledge and expertise.
Dr Chester Wu
Chester Wu Medical Reviewer
Dr. Chester Wu is board certified in Psychiatry and Sleep Medicine, training at Baylor College of Medicine and Stanford University School of Medicine, respectively. He has since established his own private practice in Houston, TX where he provides psychiatric and sleep medicine services.
Susan Stiles
Susan Stiles Reviewer
Susan Stiles, PhD, provides leadership in the design and development of consumer products that inspire, educate, and activate older adults. She’s been instrumental in bringing the Aging Mastery Program® to market and scaling it nationwide via strategic alliances and business partnerships. Stiles has 20+ years of experience in design thinking, multimedia, strategic communications, and management consulting.
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