Wondering how much sleep you need? Our definitive guide breaks down sleep requirements by age, from newborns to seniors. Learn how to optimize your sleep for better health.
We’ve all heard the old advice: “Get eight hours of sleep a night.” But is this one-size-fits-all approach actually correct? The truth is, your healthy amount of sleep by age changes throughout your life. A teenager has different sleep needs than a toddler or a senior.
Understanding these requirements is the first step toward improving your sleep quality, mood, and overall health. This article provides a clear, science-backed breakdown of how much sleep you need, tailored to every age group.
Read Also:
How Does the BedJet 3 Work?
Proven Strategies for Better Sleep During Daylight Saving Time
Types of sleep and how to wake up feeling well-rested
The Short Answer: Sleep Needs by Age Chart
The National Sleep Foundation, along with a panel of experts, has published the most widely accepted recommendations. Here’s a quick overview:
| Age Group | Age Range | Recommended Sleep (Hours per 24 hrs) | May Be Appropriate (Hours) |
|---|---|---|---|
| Newborn | 0-3 months | 14-17 hours | 11-13 or 18-19 hours |
| Infant | 4-11 months | 12-15 hours | 10-11 or 16-18 hours |
| Toddler | 1-2 years | 11-14 hours | 9-10 or 15-16 hours |
| Preschooler | 3-5 years | 10-13 hours | 8-9 or 14 hours |
| School-age Child | 6-13 years | 9-11 hours | 7-8 or 12 hours |
| Teenager | 14-17 years | 8-10 hours | 7 or 11 hours |
| Young Adult | 18-25 years | 7-9 hours | 6 or 10-11 hours |
| Adult | 26-64 years | 7-9 hours | 6 or 10 hours |
| Older Adult | 65+ years | 7-8 hours | 5-6 or 9 hours |
Source: National Sleep Foundation
A Closer Look at Each Stage
Newborns, Infants, and Toddlers (0-3 years)
Sleep is crucial for development during these early years. It supports growth, learning, and memory consolidation. Sleep occurs in multiple cycles throughout the day and night.
Children and Teenagers (3-17 years)
As kids grow, sleep remains vital for cognitive development, academic performance, and emotional regulation. Teenagers experience a biological shift in their circadian rhythm, making it natural for them to fall asleep and wake up later. Despite this, they still require 8-10 hours of sleep for optimal health.
Adults (18-64 years)
For most adults, the sweet spot is 7-9 hours per night. Consistently sleeping less than 7 hours is associated with increased risk of health issues like obesity, heart disease, and diabetes. The quality of sleep becomes just as important as the quantity. If you’re struggling to feel rested, techniques like the 10-3-2-1-0 sleep rule can help structure your evening for better rest.
Seniors (65+ years)
A common question we get is, “How much sleep do I need at age 70?” While sleep patterns change, the need for sleep does not dramatically decrease with age. Older adults still need 7-8 hours of sleep. However, they often experience lighter sleep, more frequent awakenings, and earlier wake times. Focusing on sleep hygiene is key.
Is 6 Hours of Sleep Enough?
This is a very common question. For the vast majority of adults, 6 hours of sleep is not enough. While a small percentage of the population has a genetic mutation that allows them to thrive on less sleep, most people who claim to function well on 6 hours are likely experiencing a sleep deficit that impacts their health and cognitive performance without them realizing it. You can learn more about the effects in our dedicated article, Does 6 Hours of Sleep Enough?
Read Also: Best Nature Made Melatonin for Sleep
Quality Over Quantity: Tips for Better Sleep at Any Age
It’s not just about the number of hours you spend in bed; it’s about the quality of those hours. Here are a few universal tips:
- Be Consistent: Go to bed and wake up at the same time every day, even on weekends.
- Create a Ritual: A relaxing routine before bed signals to your body that it’s time to wind down. This could be part of a structured method like the 3-2-1 method for bedtime.
- Optimize Your Environment: Keep your bedroom cool, dark, and quiet.
If you’re looking for more detailed advice on creating the perfect pre-sleep routine, explore our guide on what helps you sleep, which is full of science-backed tips and natural remedies.
The Bottom Line
There is no magic number that works for everyone, but these guidelines are an essential starting point. Listen to your body. If you are getting the recommended hours of sleep but still wake up feeling tired, it may be a sign of poor sleep quality or an underlying sleep disorder. Paying attention to your sleep needs by age and prioritizing high-quality rest is one of the most powerful investments you can make in your long-term health and well-being.
