Sleep by Age › Adult
How Much Sleep Does An adult Need?
The recommended range, a bedtime calculator and practical tips.
Adult (18–60)7 or more hoursof sleep every 24 hours
Bedtime calculator
Bedtime by wake-up time
| Wakes up at | Bedtime for 7 or more hours |
|---|---|
| 6:00 am | 9:00 pm – 11:00 pm |
| 6:30 am | 9:30 pm – 11:30 pm |
| 7:00 am | 10:00 pm – 12:00 am |
| 7:30 am | 10:30 pm – 12:30 am |
| 8:00 am | 11:00 pm – 1:00 am |
Allow 15–20 minutes to fall asleep, so lights-out is a little before these times.
Tips for better sleep at this age
- Wake at the same time every day; it anchors your body clock.
- Get daylight soon after waking and keep lights low in the last hour before bed.
- If poor sleep, loud snoring or daytime sleepiness last for weeks, talk to a doctor.
These ranges are from the U.S. Centers for Disease Control and Prevention, based on the American Academy of Sleep Medicine and Sleep Research Society. Needs vary from person to person.
Questions
How much sleep does an adult need?
7 or more hours per 24 hours, according to the CDC.
What if my child sleeps less than this?
Occasional short nights are normal. If you regularly sleep poorly or feel very sleepy in the day, talk to a doctor.