The National Heart, Lung, and Blood Institute (NIH) advises that adults aged 18–60 aim for 7 or more hours of sleep per night on a regular basis. Older adults may function well on 7–8 hours, but consistently sleeping fewer than 7 hours is associated with higher risk of obesity, diabetes, hypertension, and impaired performance.
What changed recently?
Guidelines have not shifted dramatically — the emphasis is on regularity and quality, not just total hours. Fixed wake times, dark cool bedrooms, and limiting screens before bed remain the highest-yield DIY interventions.
Try this week
Pick one item from our sleep hygiene checklist — usually a consistent wake time — and run it for seven days before adding more rules.
Educational summary. Full guidance: NIH — How Much Sleep Do I Need?