Recommended Sleep Duration (Adults 7–9 h)
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Adults need at least 7 hours per night for health (CDC/AASM); 7–9 hours is the common target, and physically active people and athletes often sit at the upper end or higher.
Detail
The American Academy of Sleep Medicine and Sleep Research Society consensus (2015) — and the CDC page that adopts it — say adults should sleep 7 or more hours per night on a regular basis for optimal health. Popular guidance frames the adult range as 7–9 hours. Sleeping fewer than 7 hours regularly is associated with weight gain, diabetes, hypertension, heart disease, depression, and increased mortality and accident risk.
Needs vary by age (younger people need more):
| Group | Typical recommendation |
|---|---|
| Adults (18–60) | ≥7 h (commonly framed 7–9 h) |
| Adults (61–64) | 7–9 h |
| Older adults (65+) | 7–8 h (see Seniors (Redirect → Older Adults)) |
| Teens (13–17; AASM uses 13–18) | 8–10 h (see Children & Adolescents (Youth Training)) |
| School-age (6–12) | 9–12 h |
Athletes and hard trainers often benefit from the upper end (8–10 h) because training adds a recovery demand; some elite athletes are studied at 9+ h, and sleep-extension trials have improved sprint times, accuracy, and reaction time. Regularly sleeping less than 7 hours is clearly linked to worse outcomes; for long sleep, the AASM/SRS consensus says more than 9 hours may be appropriate for young adults, people recovering from sleep debt and people who are ill, and that for others it is uncertain whether more than 9 hours carries health risk.
Quality matters alongside quantity: 7 fragmented hours is not equal to 7 consolidated hours (see Sleep Architecture (Stages & Cycles), Sleep Hygiene).
Key facts
- Adults: ≥7 h/night (AASM/SRS 2015; CDC); common target 7–9 h.
- Teens (13–17) 8–10 h; adults 61–64 7–9 h; 65+ 7–8 h (CDC).
- Athletes/hard trainers: upper end 8–10 h often beneficial.
- Quality (consolidation) matters as much as raw hours.
Connections
- Sleep Debt — what accumulates below target.
- Effects of Poor Sleep on Training — performance cost of falling short.
- Children & Adolescents (Youth Training) / Seniors (Redirect → Older Adults) — age-specific needs.
- Sleep Hygiene — getting the hours you target.
Sources
- Position standWatson 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. Sleep 2015;38(6):843–844 Published 2015-06-01 · DOI 10.5665/sleep.4716 · Accessed 2026-10-13
- Position standParuthi S et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med 2016;12(6):785–786 Published 2016-06-15 · DOI 10.5664/jcsm.5866 · Accessed 2026-10-13
- GuidelineCDC (Centers for Disease Control and Prevention). About Sleep — recommended hours of sleep by age group Published 2024-05-15 · Accessed 2026-10-13
Corrections (1)
- 2026-10-13 — Checked against the AASM/SRS adult consensus (Watson 2015, full text) and CDC's age table (page dated 2024-05-15, citing NSF 2015, AASM 2016 pediatric and AASM/SRS 2015). Corrected: CDC's teen band is 13–17 y (8–10 h; AASM's pediatric statement uses 13–18); CDC lists 61–64 y at 7–9 h and 65+ at 7–8 h; adults 18–60 are '7 or more hours'. The long-sleep line now matches the consensus: >9 h may be appropriate for young adults, people recovering from sleep debt and people who are ill; for others it is uncertain whether >9 h carries health risk (the earlier text said it 'associates with worse outcomes'). The athlete 8–10 h figure is not from these documents and stays flagged.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.