How much sleep do adults need?
| Age | Recommended sleep |
|---|---|
| 18–60 years | 7 or more hours |
| 61–64 years | 7–9 hours |
| 65 years and older | 7–8 hours |
Recommendations from the CDC. Teens need 8 to 10 hours.
How the calculator works
It counts back (or forward) in 90-minute cycles from your chosen time and adds the minutes it usually takes you to fall asleep. Five or six cycles, 7.5 or 9 hours, fits the adult recommendation.
Tips for better sleep
- Keep the same wake-up time every day, including weekends.
- Keep the bedroom dark, quiet, and cool.
- Avoid caffeine late in the day and large meals right before bed.
Frequently asked questions
Why do I feel groggy after a full night's sleep?
Waking during deep sleep can cause grogginess called sleep inertia. It usually fades within 15 to 30 minutes.
Is 6 hours of sleep enough?
For most adults it's less than recommended. Regularly sleeping less than 7 hours is linked to health problems. Talk with a doctor if you're often tired.