Most healthy adults should aim for 7 to 9 hours of sleep each night. This range supports optimal health and helps avoid risks associated with insufficient sleep like weakened immune function, increased risk of chronic diseases, and impaired performance. Getting less than 7 hours regularly is linked to health issues such as weight gain, diabetes, high blood pressure, and depression, while more than 9 hours might be appropriate in certain conditions like recovery but can also indicate health problems if excessive.
Recommended Sleep Duration by Age
- Adults (18 years and older): 7 or more hours per night, typically 7-9 hours.
- Older adults (65+ years) may need slightly less, around 7-8 hours.
- Children and teenagers require significantly more sleep than adults for growth and development.
Importance of Sleep Quality and Individual Needs
Sleep quality matters as much as quantity. Interrupted or poor-quality sleep can impair health even if duration is adequate. Individual needs can vary depending on genetics, lifestyle, and health status. In summary, strive for 7 to 9 hours of good-quality sleep per night for optimal health during adulthood.
