VoltraHow many hours of sleep do you need?
The American Academy of Sleep Medicine and the Sleep Research Society say: "Adults should sleep 7 or more hours per night on a regular basis" [1]. Saudi Arabia's Ministry of Health puts it at 7 to 9 hours for adults aged 25 to 64, and 7 to 8 hours from 65 [2]. Regularly sleeping less than 7 hours is associated with weight gain, diabetes, high blood pressure, heart disease and depression [1].
Hours of sleep by age
| Group | Age | Hours of sleep |
|---|---|---|
| Newborns | 0–3 months | 14–17 |
| Infants | 4–11 months | 12–16 |
| Young children | 1–2 years | 11–14 |
| Preschool children | 3–5 years | 10–13 |
| School-age children | 6–13 years | 9–11 |
| Teenagers | 14–24 years | 8–10 |
| Adults | 25–64 years | 7–9 |
| Older adults | 65 and over | 7–8 |
Saudi Ministry of Health infographic [2], read from the image. The age groups are as the chart labels them, including teenagers as ages 14 to 24. The graphic doesn't say where its figures come from.
The US consensus from the American Academy of Sleep Medicine and the Sleep Research Society covers adults aged 18 to 60 and sets a minimum, 7 hours or more, rather than a range [1]. The Saudi chart uses different age bands: 7 to 9 hours from age 25, and 8 to 10 hours for the group it labels teenagers, ages 14 to 24 [2]. So for ages 18 to 24, the US statement says 7 hours or more and the Saudi chart says 8 to 10.
On sleeping longer, the US statement says more than 9 hours a night may be appropriate for young adults, people recovering from sleep debt and people who are ill, and that for everyone else it's uncertain whether it's associated with any health risk [1]. It advises anyone worried that they sleep too little or too much to talk to their doctor [1].
Why at least 7 hours
The US panel of 15 experts in sleep medicine and research reviewed 5,314 scientific articles [1]. It found that regularly sleeping less than 7 hours a night is associated with weight gain and obesity, diabetes, high blood pressure, heart disease and stroke, depression and a higher risk of death, and with impaired immune function, more pain, impaired performance, more errors and a greater risk of accidents [1]. The project was funded by the two societies and through a cooperative agreement with the US Centers for Disease Control and Prevention (CDC) [1].
The Saudi chart lists the harms of too little sleep as weight gain, possible type 2 diabetes, high blood pressure and mood disorders [2].
Sleep tips from Saudi Arabia's health ministry
The Ministry of Health says sleep "is just as important as eating, drinking and breathing" [3]. Its tips include:
- "Stick to a sleep schedule by waking up and going to bed at a specific time." [3]
- "Create a restful sleep environment that is quiet, dark and cool." [3]
- "If you don't fall asleep within about 20 minutes, leave your bedroom and do a mild activity." [3]
- "Avoid napping after 3pm." [3]
- "Avoid caffeine especially in the afternoon and evening." [3] Its insomnia infographic says to stop caffeine at least 6 hours before sleep [4].
If you take a pre-workout drink, see our guide to caffeine before a workout.
What about supplements?
If you're thinking about a supplement for sleep, our guides cover the evidence for magnesium, ashwagandha and melatonin. Saudi Arabia's Ministry of Health advises avoiding sedatives and sleeping pills unless a doctor prescribes them [4].
In Voltra
The Sleep card on Home reads your sleep from Apple Health when a device such as an Apple Watch records it; our Apple Health guide shows how to connect it. Tap the card to see last night's time asleep with a label:
| Label | Last night's sleep |
|---|---|
| Well rested | 7.5 hours or more |
| Moderate sleep | 6.5 to under 7.5 hours |
| Short sleep | 5 to under 6.5 hours |
| Sleep debt | Under 5 hours |
You also see your sleep stages (deep, REM, core and awake) when your device records them, a chart of your last 7, 14 or 30 nights with an 8-hour goal line, and how many of the last 7 nights reached 7 hours. Your sleep also shows in the You tab.
Frequently asked
How many hours of sleep do adults need?
7 or more a night, regularly, says the US consensus for adults aged 18 to 60. Saudi Arabia's Ministry of Health says 7 to 9 hours for adults aged 25 to 64, and 7 to 8 hours from 65.
Is 6 hours of sleep enough?
It's below the 7 hours the US consensus sets for adults, and regularly sleeping less than 7 hours is associated with weight gain, diabetes, high blood pressure, heart disease and depression.
Can you sleep too much?
The US consensus says more than 9 hours may be appropriate for young adults, people recovering from sleep debt and people who are ill; for others, it's uncertain whether it's associated with any health risk. If you're worried, see your doctor.
What should I do if I can't fall asleep?
Saudi Arabia's Ministry of Health says that if you don't fall asleep within about 20 minutes, you should leave your bedroom and do a mild activity, and that you should keep set times for going to bed and waking up. It advises avoiding sedatives and sleeping pills unless a doctor prescribes them.
Sources
- Watson NF, Badr MS, Belenky G, et al. (American Academy of Sleep Medicine and Sleep Research Society) (2015). Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med 11(6):591–592. Consensus statement, discussion and disclosure. Adults aged 18 to 60; funded by the AASM, the SRS and a CDC cooperative agreement.
- وزارة الصحة، المملكة العربية السعودية (٢٠١٧). النوم الطبيعي (إنفوجراف عدد ساعات النوم حسب العمر). In Arabic. An infographic, read from the image.
- Saudi Ministry of Health (2026). Sleeping Awareness (Awareness Platform, Healthy Lifestyle). Tips for a better night's sleep.
- وزارة الصحة، المملكة العربية السعودية (٢٠١٧). عادات صحية للتغلب على الأرق (إنفوجراف). In Arabic. An infographic, read from the image.
Sources checked on 30 September 2026.
Log your food and training with Voltra. Free to download; the yearly plan starts with a 7-day free trial. Works fully in English and Arabic.
