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How much sleep, really?

≥7 h for adults per the AASM/SRS consensus; 7–9 h is the range. Less with age is normal.

The joint AASM/SRS consensus recommends at least 7 hours per night on a regular basis; the National Sleep Foundation range is 7–9 h (7–8 h over 65). Population sleep has shortened — ~29% of US adults now report ≤6 h. Both very short and very long sleep associate with mortality (U-shape). Sleep does decline modestly with age; that's expected, not a failure.

Galpin's caveat still applies: the goal is a resilient average and good days, not anxiety about any single night. Set your goal in Settings and watch the weekly shortfall, not the nightly one.

Sources · 5

Recommended amount of sleep for a healthy adultWatson NF, Badr MS, Belenky G, et al. · 2015Adults should sleep ≥7 h per night on a regular basis; <7 h is associated with weight gain, diabetes, hypertension, depression and mortality.National Sleep Foundation's sleep time duration recommendationsHirshkowitz M, Whiton K, Albert SM, et al. · 20157–9 h recommended for adults 26–64; 7–8 h for 65+.Trends in self-reported sleep duration among US adults from 1985 to 2012Ford ES, Cunningham TJ, Croft JB · 2015Population sleep has shortened; the share of adults sleeping ≤6 h rose to ~29%.Sleep duration and all-cause mortalityCappuccio FP, D'Elia L, Strazzullo P, Miller MA · 2010Both short (<7 h) and long (>8–9 h) habitual sleep are associated with higher mortality — a U-shaped curve.Meta-analysis of quantitative sleep parameters from childhood to old age in healthy…Ohayon MM, Carskadon MA, Guilleminault C, Vitiello MV · 2004Total sleep time and deep sleep decline modestly across adulthood — some reduction with age is normal.

Related topics

Sleep duration & healthLife stages

Frequently asked questions

How much sleep, really??

≥7 h for adults per the AASM/SRS consensus; 7–9 h is the range. Less with age is normal.

Is SleepShred free?

No. SleepShred Pro is $4.99 per month or $29.99 per year, with no free trial and no ads. Everything stays on your iPhone.

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SleepShred turns this research into a 20-second daily habit: log your night, see which of your own behaviours move your sleep, and screen for the disorders nobody diagnoses.

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Educational summary of published research, not medical advice. Screening scores are not diagnoses. If a score is elevated or you feel unwell, talk to a clinician.