On the label
- The CDC recommends 7 or more hours of sleep a night for adults aged 18 to 60, 7 to 9 hours from 61 to 64, and 7 to 8 hours from 65.
- About 1 in 3 U.S. adults report not getting enough rest or sleep every day, according to the CDC as cited by the NHLBI.
- The NHLBI says adults should nap for no more than 20 minutes.
Every energy tip on this site works better with enough sleep and worse without it. Coffee covers the gap for a few hours, a walk lifts the afternoon, but neither replaces the night. The NHLBI puts it simply: sleep is often the first thing busy people squeeze out of their schedules, and making time for it protects your health now and later.
How much sleep you need
| Age | Recommended sleep per day (CDC) |
|---|---|
| 18 to 60 | 7 or more hours |
| 61 to 64 | 7 to 9 hours |
| 65 and older | 7 to 8 hours |
| Teens 13 to 17 | 8 to 10 hours |
The NHLBI adds that adults who sleep less than 7 hours a night may have more health issues than those who sleep 7 or more, and that sleeping more than 9 hours is not necessarily harmful and may help young adults, people recovering from sleep loss and people who are sick.
What too little sleep does
The NHLBI distinguishes sleep deprivation, simply not getting enough sleep, from sleep deficiency, a broader problem that also covers sleeping at the wrong time of day, poor-quality sleep and sleep disorders. It cites the CDC finding that about 1 in 3 adults in the United States report not getting enough rest or sleep every day, and says nearly 40% of adults report falling asleep during the day without meaning to at least once a month.
The day-to-day effects sound a lot like low energy. Sleep deficiency, the NHLBI says, can cause trouble learning, focusing and reacting, make it harder to judge other people’s emotions, and leave you feeling frustrated, cranky or worried. Over the long term it is linked to heart disease, high blood pressure, diabetes, stroke, obesity and depression. The NHLBI also addresses a popular myth directly: research shows people cannot simply learn to get by on little sleep with no negative effects.
The habits federal agencies recommend
The CDC and the NHLBI give overlapping lists. Combined, they look like this:
- Go to bed and get up at the same time every day, keeping weekends within about an hour of weekdays (CDC, NHLBI).
- Keep the bedroom quiet, relaxing, cool and dark (CDC, NHLBI).
- Turn off electronic devices at least 30 minutes before bed (CDC), and avoid bright artificial light in the last hour (NHLBI).
- Avoid large meals and alcohol before bedtime; a light snack is fine (CDC, NHLBI).
- Avoid caffeine in the afternoon and evening; its effects can last up to 8 hours (CDC, NHLBI).
- Avoid nicotine, another stimulant that can interfere with sleep (NHLBI).
- Exercise regularly (CDC), but avoid intense exercise in the hour before bed (NHLBI).
Tip: If you only change one thing, make it the wake-up time. It is the anchor for the body clock and the easiest rule to check. The light side of the same idea is in Morning Light and Energy: Working With Your Body Clock.
Exercise and sleep help each other
The Physical Activity Guidelines for Americans report that adults who are more physically active sleep better. More moderate-to-vigorous activity is associated with falling asleep faster, a higher share of time in bed actually asleep, better sleep quality, more deep sleep and less daytime sleepiness, along with less use of sleep medication. A single session of activity can improve sleep that same day, the guidelines note. Even a short daily walk is part of a sleep plan. See Walking Plans for Busy People: Three Weeks That Fit Real Schedules.
Naps, done right
The NHLBI says napping during the day may boost alertness and performance. Its limits are specific: adults should nap for no more than 20 minutes, and if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. A long late nap is the daytime version of an evening coffee: it helps now and costs you tonight.
Quantity is not the whole story
The CDC describes quality sleep as uninterrupted and refreshing. Signs of poor sleep quality include trouble falling asleep, repeatedly waking up during the night, and feeling sleepy or tired even after getting enough sleep. That last one matters for anyone reading a site about energy. If you sleep seven or eight hours and still wake up exhausted, more coffee is not the answer.
When to talk to a provider
The CDC names insomnia, restless legs syndrome, narcolepsy and sleep apnea as common sleep disorders, and recommends talking to a health care provider if you regularly have problems sleeping or notice their signs. Your provider may ask you to keep a sleep diary noting when you go to bed, wake in the night and in the morning, nap, exercise, drink alcohol or caffeine, and take medications. Starting that diary before the appointment saves time.
For shift workers, the NHLBI suggests removing light and sound distractions during daytime sleep, for example with light-blocking curtains, and talking with a doctor if adapting to the schedule stays difficult.
Sleep is the base layer. Once it is in place, the low-effort habits in Low-Effort Habits for More Energy: Small Changes That Add Up and the caffeine timing in Caffeine and Energy: How Much, When, and When to Skip It have something to build on.