How Much Sleep Do Adults Need?
The CDC recommends adults get 7–9 hours of sleep per night. Use the calculator below to check your cycles.
CDC recommendation for adults
7–9 hours
per night
485
CDC recommends Adults get:
7–9 hours
per night
Sleep by complete cycles:
4.5h
3 cycles
⚠ 2.5h short
6h
4 cycles
⚠ 1h short
7.5h
5 cycles
9h
6 cycles
Source: CDC Sleep Recommendations 2023.
Frequently asked questions
How much sleep do adults need?▾
The CDC recommends adults get 7–9 hours per night. Getting less than 7 hours consistently is linked to impaired cognition, weakened immunity, and increased disease risk.
What happens if a adult doesn't get enough sleep?▾
Chronic sleep deprivation impairs memory, reduces immune function, and increases risk of type 2 diabetes, cardiovascular disease, obesity, and mood disorders.
How many sleep cycles do I need to hit the recommendation?▾
To reach 7 hours, you need approximately 5 complete 90-minute sleep cycles. For the full 9 hours, aim for 6 cycles.