Some text on this page is in English for now.
Sleep
Enough hours, at steady times.
The idea
Health agencies point to two things: enough sleep, and steady times for going to bed and getting up CDC, 2024.
Compared with what
Adults 18 to 60 are advised to get 7 or more hours a night CDC, 2024. A joint panel of the American Academy of Sleep Medicine and the Sleep Research Society reached the same mark of at least 7 hours for healthy adults, with no upper limit American Academy of Sleep Medicine and Sleep Research Society, 2015. Some people need more.
Start with
- Pick a wake time and keep it every day, weekends too CDC, 2024.
- Put screens away 30 minutes before bed CDC, 2024.
- Keep coffee and tea to the morning CDC, 2024.
Try it
Slide your usual bedtime and wake time and see your hours next to the 7-hour mark CDC, 2024. Then ask how rested you feel, which the slider can't show.
Steps to try
A tiny step
Screens away before bed
When I brush my teeth at night, I'll put my phone on the charger outside the bedroom.
A small step
Keep one wake time
When my alarm goes off, I'll get up at the same time, weekends too.
Sources for this page
US Centers for Disease Control and Prevention (2024). About sleep.
Health agency advice: what a public health body recommends; check the page for its own sources.
What we use: Adults 18 to 60: 7 or more hours a night. Habits: steady bed and wake times; devices off 30 minutes before bed; no caffeine late in the day.
Checked Oct 11, 2026 · https://www.cdc.gov/sleep/about/index.html
American Academy of Sleep Medicine and Sleep Research Society (2015). Recommended amount of sleep for a healthy adult: a joint consensus statement.
Expert consensus: what a panel of specialists agreed on.
What we use: Healthy adults should sleep at least 7 hours a night; 6 or fewer is too little to sustain health. No upper limit was set.
Checked Oct 11, 2026 · https://doi.org/10.5665/sleep.4716 · DOI 10.5665/sleep.4716 · PubMed 26039963