Sleep and Physical Health
The links between habitual sleep duration and cardiovascular, metabolic and immune outcomes.
Last revised
Key takeaways
- Adult recommendation: 7-9 hours
- Short sleep, associated with: raised cardiovascular and type 2 diabetes risk
- Most useful single change: Treat sleep as a health behaviour alongside diet and activity.
- Commonest mistake: Treating short sleep as a badge of productivity.
- See a doctor if any of the signs under "When to get help" below apply to you.
Why it matters
Short sleep is associated with raised risk across several systems, and is one of the more modifiable of those risk factors.
The numbers, in one place
| Measure | Figure |
|---|---|
| Adult recommendation | 7-9 hours |
| Short sleep, associated with | raised cardiovascular and type 2 diabetes risk |
| Restricted sleep and vaccination | associated with reduced antibody response |
| Teenagers | 8-10 hours |
| Children aged 6-12 | 9-12 hours |
What helps
- Treat sleep as a health behaviour alongside diet and activity
- Protect the opportunity to sleep before optimising the quality of it
- Keep a consistent schedule across the week
- Raise persistent unrefreshing sleep with a GP rather than accepting it
What to avoid
- Treating short sleep as a badge of productivity
- Trying to repay a large sleep debt in one weekend
- Assuming daytime sleepiness is normal
Where to go next
- Sleep and Physical Health: What the Evidence Actually Says
- Why Sleep and Physical Health Matters, Explained Simply
- The Evidence on Sleep in Children, Without the Hype
- Jet Lag: Sorting the Evidence From the Noise
When to get help
See a GP for persistent unrefreshing sleep, loud snoring with witnessed pauses, or excessive daytime sleepiness. Persistent fatigue despite adequate sleep warrants blood tests for anaemia, thyroid problems and diabetes rather than more sleep advice.
Where this comes from
- NHS — Why lack of sleep is bad for your health
- The Sleep Charity — sleep and health
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarised or generalised beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to a GP, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 999.