How many hours of sleep do adults need?

Health authorities and sleep researchers reaffirm that most adults require seven to nine hours of sleep each night, according to guidance from the American Academy of Sleep Medicine and the Centers for Disease Control and Prevention. The consensus, built on decades of observational and experimental research, links adequate sleep to reduced risks of cardiovascular disease, diabetes, obesity, impaired cognition and mood disorders.

Clinicians quoted for the story note that individual needs vary; older adults may maintain function with slightly fewer hours while young adults may need closer to the upper bound. Dr. Emily Carter, a board-certified sleep medicine physician at a major academic medical center, said that the seven-to-nine hour range reflects population-level evidence and should guide personal targets.

Research demonstrating associations between shorter sleep durations and increased mortality and chronic illness is robust. Randomized trials of sleep extension have shown improvements in attention, metabolic markers and emotional regulation. Public health officials cite insufficient sleep as a modifiable risk factor comparable to poor diet and sedentary behavior.

Practical recommendations emphasize consistency: keeping a regular bedtime, limiting evening screen exposure, reserving the bedroom for sleep, and avoiding caffeine late in the day. Employers and policymakers are advised to consider start times and work schedules that align with human circadian biology.

While sleep trackers and smart devices can provide useful feedback, experts urge caution about overinterpretation and recommend clinical evaluation for persistent insomnia, excessive daytime sleepiness or suspected sleep apnea. For those seeking improvement, primary care providers and certified sleep specialists offer evidence-based behavioral and medical treatments. The consensus is clear: most adults should target seven to nine hours of sleep nightly to support long-term health and functioning. Community health programs and employers are increasingly launching education campaigns and schedule reforms to help populations achieve recommended sleep durations according to recent surveys.