Adults need at least seven hours of sleep a night on a regular basis, according to a 2015 joint recommendation from the American Academy of Sleep Medicine and the Sleep Research Society.
What the experts say
That consensus statement, based on a review of the research by a panel of experts, recommends seven or more hours a night for adults aged 18 to 60. Regularly sleeping less than that is linked to weight gain, high blood pressure, heart disease, depression, weaker immune function and more accidents and errors.
What it can't tell you
Some people need more than seven hours, and sleep needs can change with age, illness and pregnancy. Sleep problems like insomnia or sleep apnea need a doctor's help, not just better habits.
Why busy people lose sleep
Sleep usually gets cut because it's the most flexible thing in the day. Work runs late, phones keep us up, and the alarm doesn't move. The cost shows up later as poorer focus, mood and health.
The habit: protect a fixed sleep window
- Same wake time every day, including weekends.
- Count back seven to eight hours to set your bedtime.
- Wind down the last 30 minutes: dim lights, no work, no scrolling.
- Keep the bedroom cool, dark and quiet.
- Limit caffeine later in the day.
The rule that makes it stick: keep the phone out of reach
The most common thief of sleep is the phone in bed. Charge it outside the bedroom and use a cheap alarm clock.
This week
Set a fixed wake time and a bedtime seven and a half hours earlier. Move your phone charger out of the bedroom.
The keep
Protecting your sleep costs some late-night scrolling. It returns better focus, better moods and better health.
This article is for education only and isn't medical advice. Talk with your doctor before making big changes.
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