Sleep and energy: how much sleep you need, and where to start

How much sleep adults need

The CDC recommends this much sleep each night for adults (CDC):

If you're getting 6 hours on most nights, you don't need to fix it all at once. Even 15 extra minutes is a start.

Six habits that help

These come from the CDC's list of healthy sleep habits (CDC). Pick one, not all six.

1. Keep the same schedule. Go to bed and get up at the same time every day, weekends too.
2. Make the room work for sleep. Quiet, relaxing, and cool.
3. Screens off early. Turn off phones, TVs, and tablets at least 30 minutes before bed.
4. Go easy late at night. Skip large meals and alcohol before bedtime.
5. Watch the clock on caffeine. Avoid it in the afternoon and evening.
6. Move during the day. Regular activity and healthy meals support better sleep.

A one-week starting plan

Choose the habit that feels easiest. Try it for 7 days. Then decide whether to keep it and add a second one.

• Days 1 to 7: Set one wake-up time and keep it every day.
• Each night: Put your phone to charge outside the bed 30 minutes before you plan to sleep.
• End of the week: Notice how your mornings feel. Write down one thing that helped.

When to talk to your care team

Talk with a health care provider if you often have trouble sleeping, or if you notice any of these (CDC):

• Trouble falling asleep.
• Waking up again and again during the night.
• Feeling sleepy or tired even after getting enough sleep.

These can be signs of a sleep problem, such as insomnia or sleep apnea, that a provider can help with.

This article is for general education and isn't medical advice. Talk with your doctor about your own sleep and health.