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For U.S. adults, the CDC recommends 7 or more hours a day for ages 18–60, 7–9 hours for ages 61–64, and 7–8 hours for ages 65 and older. These are group guidelines, not a switch that flips on a birthday. Individual needs vary within every band.
The CDC’s age-based recommendations
| Adult age | Recommended sleep per day | Type of recommendation |
|---|---|---|
| 18–60 | 7 or more hours | A minimum, with no stated upper limit |
| 61–64 | 7–9 hours | A bounded range |
| 65 and older | 7–8 hours | A bounded range |
The CDC attributes the 18–60 figure to the joint consensus statement of the American Academy of Sleep Medicine and the Sleep Research Society. It attributes the older-adult ranges to National Sleep Foundation recommendations. The CDC page was updated May 15, 2024.
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The CDC’s own wording is that “the amount of sleep you need changes as you age.” That change is modest for adults. The floor stays at seven hours across all three bands.
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Not by much, and the guidance does not support a blanket “yes.” The 61–64 range tops out at 9 hours, and the 65+ range at 8. Both start at the same 7-hour floor as younger adults. The 18–60 advice is open-ended, so a younger adult who needs 8 or 9 hours is still within it. The CDC’s NIOSH guidance says so directly: “Most adults need 7 or more hours of good quality (uninterrupted) sleep each day… Some may need even more.” That page dates to 2020, so use it for context rather than as the current age table.
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Is 7 hours enough?
For most adults, 7 hours meets the recommended minimum at every age. It is not a target that fits everyone. If you need an alarm to wake up, feel sleepy through the day, or fall asleep easily at inappropriate times, you may need more time in bed, or something else may be going on. Don’t treat population averages as your personal number.
Quality counts as well as hours
The CDC says both enough sleep and good sleep quality are essential, and that “good sleep is essential for our health and emotional well-being.” NIOSH describes the goal as good-quality, uninterrupted sleep. Eight hours in bed that is repeatedly broken is not the same as eight hours of consolidated sleep.
How many adults actually get enough?
The National Center for Health Statistics (NCHS Data Brief No. 559, published April 29, 2026) used the 2024 National Health Interview Survey. It found that 30.5% of U.S. adults averaged less than seven hours of sleep in a 24-hour period. The estimates cover the civilian noninstitutionalized population.
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| Survey age group | Share averaging under 7 hours (2024) |
|---|---|
| 18–34 | 27.2% |
| 35–49 | 33.4% |
| 50–64 | 34.5% |
| 65 and older | 27.2% |
These show how common short sleep is, not how much anyone should sleep. The survey age groups also differ from the CDC’s guidance bands (18–60, 61–64, 65+), so the two sets of numbers don’t line up directly.
Habits the CDC lists to support sleep
- Keep consistent bed and wake times, including on days off (also advised by NIOSH).
- Allow enough time in bed to wake rested.
- Keep the bedroom quiet and relaxing.
- Turn off electronic devices at least 30 minutes before bed.
- Avoid large meals and alcohol before bedtime.
- Avoid caffeine in the afternoon or evening.
These are general suggestions, not treatments for a sleep disorder.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.When to talk to a healthcare provider
The CDC advises seeing a provider if you regularly have trouble sleeping or notice symptoms of a common sleep disorder. It lists insomnia, restless legs syndrome, narcolepsy, and sleep apnea. A provider may order tests, including a sleep study.
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A provider may also ask you to keep a sleep diary. The CDC suggests recording:
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- Nighttime awakenings
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This article summarizes public guidance and survey data. It does not diagnose sleep disorders or replace individual medical advice.
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