A panel of leading sleep experts has concluded that adults between the ages of 18 and 60 need at least 7 hours of sleep per night to stay healthy. The consensus statement, released by the American Academy of Sleep Medicine (AASM) and the Sleep Research Society (SRS), warns that regularly sleeping less than this amount is linked to a wide range of chronic diseases and safety risks.
Seven hours is the minimum for health
The recommendation comes from a 12-month project conducted by a panel of 15 experts in sleep medicine and research. The same statement explains that they used a modified RAND Appropriateness Method to review 5,314 scientific articles. Their goal was to define the amount of sleep needed to promote optimal health in adults aged 18 to 60.
The final consensus is clear: sleeping 7 or more hours per night on a regular basis is necessary for a healthy life. This guideline applies to the general adult population, though individual needs can vary slightly. The panel emphasized that sleep is not optional; it is a biological necessity essential for physical, mental, and emotional well-being.
Risks of sleeping less than 7 hours
Routinely getting less than the recommended 7 hours is associated with severe health outcomes. The panel found strong evidence linking short sleep duration to weight gain and obesity, diabetes, hypertension, heart disease and stroke, and depression.
Beyond chronic disease, insufficient sleep damages daily function. It impairs immune function, increases the perception of pain, and lowers performance at work. It also leads to a higher risk of errors and accidents, such as car crashes caused by drowsy driving. Sleep deprivation impairs driving more than legal alcohol limits, highlighting the immediate danger of fatigue.
Furthermore, lack of sleep can result in early mortality, meaning that chronic short sleepers face an increased risk of death from all causes.
Is sleeping more than 9 hours bad?
The panel also looked at the effects of long sleep. For most healthy adults, sleeping more than 9 hours per night on a regular basis is not necessary, but the health risks are less clear than for short sleep.
Long sleep durations (more than 9 hours) may be appropriate for young adults, individuals recovering from sleep debt, and people with illnesses. In other cases, frequent long sleep is often a symptom of an underlying health problem rather than the cause of it. If you consistently need much more than 9 hours to feel rested, it may be wise to consult a doctor.
What you can do about it
To meet these guidelines, aim to protect a 7-hour sleep window in your daily schedule.
- Set a routine: Go to bed and wake up at the same time every day, even on weekends.
- Prioritize sleep: Treat sleep as a vital sign of health, just like diet and exercise.
- Monitor your health: If you sleep less than 7 hours and feel tired, or if you sleep far more than 9 hours, speak with a healthcare provider to rule out sleep disorders.
Before changing your habits, check these facts yourself in the sources below, and watch for updates from health organizations such as the AASM or the CDC.
Sources and related information
American Academy of Sleep Medicine – Recommended Amount of Sleep for a Healthy Adult – 2015
The joint consensus statement by the AASM and SRS outlines that adults should sleep 7 or more hours per night to avoid adverse health outcomes.
CDC – About Sleep – 2023
The Centers for Disease Control and Prevention supports the guideline that adults need 7 or more hours of sleep per night for the best health and well-being.
NHLBI – Sleep Deprivation and Deficiency – 2022
The National Heart, Lung, and Blood Institute explains how sleep deficiency affects your heart, kidneys, brain health, and immune system.
