What to know first
- Adults 18–60 generally need at least 7 hours; recommendations vary with age.
- Repeated waking and daytime sleepiness can signal poor sleep quality.
- Loud snoring, gasping, or dangerous sleepiness warrants professional evaluation.
Use the number as a guide
CDC lists at least seven hours for adults ages 18 to 60, seven to nine hours for ages 61 to 64, and seven to eight hours for adults 65 and older. Individual needs vary, and regularly needing much more or less can be worth discussing with a clinician.
Good sleep also means being able to fall asleep, stay asleep, and function during the day. A full night in bed does not guarantee restorative sleep.
Look for patterns
Keep a simple sleep diary for one or two weeks: bedtime, wake time, awakenings, naps, caffeine, alcohol, medicines, and daytime sleepiness. Patterns are more useful than judging a single bad night.
Persistent insomnia, loud snoring with pauses or gasping, morning headaches, or sleepiness while driving requires medical attention. These problems should not be covered up only with an over-the-counter sleep product.
Sources and further reading
We prioritize authoritative public-health and government sources. Open each source to review the original guidance and latest updates.