If you’ve ever wondered, “How much sleep do I actually need?” you’re not alone. The truth is, many Americans aren’t getting enough rest, and it’s affecting health, mood and everyday performance.
How much sleep are people really getting?
According to the CDC, more than one-third of U.S. adults (36.8%) report not getting enough sleep. That number has remained consistent since 2013. Sleep habits also vary by state. Hawaii has the highest percentage of sleep-deprived adults at 45.9%, followed by West Virginia (42.6%) and Alabama (41.4%).
In a 2024 survey by the American Academy of Sleep Medicine (AASM), 54% of respondents said that they get too little sleep. Women are more likely than men to report that they don’t get the right amount of sleep.
Recommended sleep by age
The amount of sleep you need depends largely on your age. Here are the AASM’s official recommendations for children, teens and adults:
- Infants (4–12 months): 12–16 hours (including naps)
- Children (1–2 years): 11–14 hours
- Children (3–5 years): 10–13 hours
- Children (6–12 years): 9–12 hours
- Teens (13–18 years): 8–10 hours
- Adults (18+): 7 or more hours
These numbers are general guidelines. As we age, our sleep needs shift, with children and teens needing more sleep than adults. Your ideal sleep time may vary depending on your health, daily routine and individual needs. Still, falling short of these recommendations on a regular basis can lead to long-term consequences.
Can you catch up on sleep?
Some people try to “make up” for lost sleep on the weekends. This is called weekend catch-up sleep, and studies show it may offer some benefits.
For example, recent research found that teens who slept up to two extra hours on weekends showed fewer symptoms of anxiety. Another study found that adults who regularly sleep less than six hours on weekdays may lower their risk of heart disease if they add extra sleep on weekends. Moderate catch-up sleep is also linked to fewer depressive symptoms.
Still, relying too much on weekend sleep can throw off your internal clock. A consistent sleep schedule is usually best.
Signs you’re not getting enough sleep
Not sure if you’re getting enough sleep? There are some common red flags your body and brain may be sending you.
- You feel tired or drowsy during the day
- You need caffeine to stay alert
- You fall asleep quickly whenever you sit or lie down
- You sleep much later on weekends than weekdays
- You struggle with memory, focus or mood
Sleepiness may be a marker of insufficient sleep, and it can have wide-ranging effects. Excessive sleepiness is linked to problems with attention, reaction time, memory and decision-making. It can reduce your ability to function safely and effectively in daily life — and in severe cases, it may lead to injury or even death.
Sleepiness can also be a sign of an underlying sleep disorder, such as obstructive sleep apnea, narcolepsy, idiopathic hypersomnia or chronic insomnia. These conditions often cause disrupted or poor-quality sleep, even if you spend enough time in bed.
If you’re frequently drowsy, mentally foggy, or relying heavily on caffeine to stay awake, your body could be signaling that it needs more high-quality sleep.
When to get help
If you’re consistently tired despite spending enough time in bed, it may be time to talk to a sleep professional. An AASM-accredited sleep center can help diagnose and treat sleep disorders that might be affecting your rest.
Need help figuring out when to go to bed? Try the AASM’s bedtime calculator to find a schedule that works for you.
Getting enough sleep isn’t a luxury — it’s a necessity for your physical and mental well-being. If you’re wondering how much sleep you need, start by aiming for the age-based recommendations, then adjust based on how you feel during the day. Your body will tell you what it needs.
Medical review by Katherine Moawad, DO