Is 5 Hours of Sleep Enough?
Five hours of sleep is not enough for most adults. The AASM and the Sleep Research Society recommend at least 7 hours, and regularly sleeping 5 hours builds up about 14 hours of sleep debt a week.
Bedtimes for 5 hours of sleep
Each bedtime includes 15 minutes to fall asleep.
Enough for adults?
No
Sleep cycles
3.3
Sleep debt per week vs. 7 h
14 h
| To wake up at | Go to bed at |
|---|---|
| 5:30 AM | 12:15 AM |
| 6:00 AM | 12:45 AM |
| 6:30 AM | 1:15 AM |
| 7:00 AM | 1:45 AM |
| 7:30 AM | 2:15 AM |
| 8:00 AM | 2:45 AM |
Want a different wake-up time? The sleep calculator finds bedtimes that end on a full sleep cycle.
What the research says about 5 hours of sleep
Large population studies link habitual sleep of 5 hours or less with higher rates of obesity, high blood pressure and type 2 diabetes. Five hours is also mid-cycle (3.3 cycles), so 4.5 or 6 hours, three or four full cycles, often feels better on waking.
How much sleep you need by age
These are the National Sleep Foundation's recommended ranges.
| Age | Hours per night |
|---|---|
| School-age children (6–13) | 9–11 |
| Teenagers (14–17) | 8–10 |
| Adults (18–64) | 7–9 |
| Older adults (65+) | 7–8 |
Other sleep lengths
- Is 3 hours of sleep enough?
- Is 4 hours of sleep enough?
- Is 6 hours of sleep enough?
- Is 6.5 hours of sleep enough?
- Is 7 hours of sleep enough?
- Is 8 hours of sleep enough?
- Is 9 hours of sleep enough?
Running short most nights? The sleep debt calculator shows how much you owe and how long it takes to pay back.
More free sleep tools
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Caffeine Calculator
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Chronotype Quiz
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Frequently asked questions
Is 5 hours of sleep enough?
Five hours of sleep is not enough for most adults. The AASM and the Sleep Research Society recommend at least 7 hours, and regularly sleeping 5 hours builds up about 14 hours of sleep debt a week.
How many sleep cycles is 5 hours of sleep?
About 3.3 cycles of 90 minutes. Because that isn't a whole number, waking at 5 hours often interrupts a cycle; 4 h 30 min or 6 h usually feels better.
What time should I go to bed to get 5 hours of sleep?
Count back 5 hours and 15 minutes from your alarm. To wake at 7:00 AM, go to bed at 1:45 AM.