How Much Sleep Do You Need?
Recommended Hours by Age

Sleep is one of the foundations of good health, yet many people guess at how much they need. The answer depends mostly on age: children and teenagers need more than adults because their brains and bodies are still developing, and older adults still need solid rest even when their sleep patterns change. This guide sets out the recommended hours for every age group, the signs you may be short on sleep, and practical ways to improve it.

Why Is Sleep So Important?

Sleep is not just downtime. The National Heart, Lung, and Blood Institute (NHLBI) describes it as a basic human need, like eating and drinking, and says it is vital for physical health, mental health and safety. During sleep your brain processes information and consolidates memories, and your body carries out repair and maintenance.

• Brain function: enough sleep supports attention, learning, memory and decision-making.
• Mood: consistent rest makes everyday stress easier to manage.
• Physical recovery: sleep supports tissue repair after exercise.
• Long-term health: NHLBI links ongoing sleep deficiency to conditions such as heart disease, high blood pressure, diabetes, obesity and depression.

NHLBI also says the idea that people can get by on very little sleep with no ill effects is a myth that research does not support. If stress is what keeps you up, see our guide to breaking the anxiety and sleep cycle.

Recommended Sleep Hours by Age

These ranges come from the American Academy of Sleep Medicine (AASM) and the National Sleep Foundation (NSF). The AASM states that its numbers are general guidelines and that your ideal amount may vary with your health, routine and individual needs.

Age group	Recommended sleep per 24 hours	Source
Newborns (0–3 months)	14–17 hours	NSF
Infants (4–12 months)	12–16 hours, including naps	AASM
Toddlers (1–2 years)	11–14 hours, including naps	AASM
Preschoolers (3–5 years)	10–13 hours, including naps	AASM
School-age children (6–12 years)	9–12 hours	AASM
Teenagers (13–18 years)	8–10 hours	AASM
Adults (18+ years)	7 or more hours (NSF suggests 7–9 for most adults)	AASM / NSF
Older adults (65+ years)	7–8 hours	NSF

Think of the ranges as starting points. Some people feel well at the low end of their range; others need a little more.

Sleep Needs for Babies and Infants

Babies need far more sleep than anyone else because their brains and bodies develop quickly in the first year. Newborns need around 14–17 hours in 24 hours, but in short stretches, and frequent waking is normal because they need regular feeding and care. From 4 to 12 months, babies need about 12–16 hours including naps, and night-time stretches gradually lengthen.

A calm, predictable bedtime routine, such as a bath, a feed and a story, can help babies settle. Follow safe-sleep guidance from your pediatrician, including placing babies on their backs on a firm, flat sleep surface without loose bedding.

How Much Sleep Do Toddlers and Preschoolers Need?

Toddlers aged 1–2 need about 11–14 hours a day including naps, and preschoolers aged 3–5 about 10–13 hours. Sleep supports language, learning, emotional control and growth at these ages.

A tired young child does not always look sleepy. Some become cranky or restless, and some seem more energetic. Regular bedtimes, calm activities before bed and a comfortable room help. Naps fade gradually as children grow, and needs differ from child to child.

How Much Sleep Do School-Age Children Need?

Children aged 6–12 need about 9–12 hours a night. Between school, sports and friends, bedtime can slip, but enough sleep helps children pay attention in class, remember what they learn and manage their feelings. NHLBI lists overactivity, trouble paying attention and poorer school performance among the signs of sleep deficiency in children.

A simple way to set a bedtime is to count backwards from the wake-up time. A child who wakes at 7:00 a.m. and needs 10 hours should be asleep around 9:00 p.m. Putting screens away before bed makes settling easier.

How Much Sleep Do Teenagers Need?

Teenagers aged 13–18 need about 8–10 hours a night. At this age the body clock tends to shift later, so many teens feel sleepy later in the evening and find early mornings hard. Homework, social life, gaming and phones can make it worse.

Regularly sleeping less than recommended can affect concentration, memory, mood and school performance. Teens can help themselves by:

• Keeping a steady sleep and wake time, including weekends.
• Avoiding caffeine late in the day (see caffeine and anxiety).
• Putting phones and computers away before bed.
• Getting daylight in the morning.
• Keeping the bedroom quiet, dark and comfortable.

How Much Sleep Do Adults Need?

The AASM recommends that adults get 7 or more hours of sleep a night, and many people feel best with 7–9 hours. Adults who sleep enough usually find it easier to concentrate, handle stress and keep their energy up through the day.

Work, family, commuting and late-night screens all compete with sleep. Instead of relying on weekends to catch up, aim for a routine that leaves enough time for rest every night. To work out a bedtime, count back from your wake-up time: someone who wakes at 6:30 a.m. and wants 8 hours should be asleep around 10:30 p.m.

Remember that time in bed is not the same as time asleep. If you wake often, you may need to allow more time in bed to get the sleep you need.

How Much Sleep Do Older Adults Need?

Adults aged 65 and older are advised to get about 7–8 hours. Sleep often changes with age: people may feel sleepy earlier in the evening, wake earlier and wake more often at night. These changes do not mean older adults need less sleep, and good sleep still supports memory, balance, mood and independence. NHLBI notes that sleep deficiency in older adults is linked to a higher risk of falls and broken bones.

Persistent sleep trouble should not be written off as normal aging. Sleep apnea, chronic pain, restless legs syndrome and some medicines can all interfere with sleep and are worth discussing with a doctor.

Signs You May Not Be Getting Enough Sleep

You do not need a sleep tracker to notice. Common signs include:

• Feeling tired or sleepy during the day
• Trouble concentrating or remembering things
• Irritability or feeling emotionally overwhelmed
• Relying heavily on caffeine to stay alert
• Struggling to get up in the morning
• Falling asleep within minutes whenever you sit still

If these signs continue even though you leave enough time for sleep, speak with a healthcare professional.

Does Sleep Quality Matter as Much as Sleep Duration?

Yes. Hours matter, but so does the quality of those hours. Good sleep is mostly uninterrupted and moves through its natural stages, including non-REM sleep, linked to physical restoration, and REM sleep, associated with dreaming and memory. Frequent waking, stress, an uncomfortable bedroom or a sleep disorder can all reduce quality. Someone who spends eight hours in bed but wakes repeatedly may feel less rested than someone who sleeps more steadily for fewer hours.

8 Practical Tips to Sleep Better

You do not need an expensive mattress or a complicated routine. Small, steady changes add up.

1. Keep a consistent schedule. Go to bed and wake up at about the same time every day, weekends included, to help keep your body clock steady.
2. Build a wind-down routine. Spend the last 30–60 minutes before bed on calm activities such as reading, stretching or quiet music. Our bedtime routine guide and 10-minute bedtime yoga are good places to start.
3. Limit evening caffeine. Caffeine can stay active in your body for hours. If it affects your sleep, cut it off earlier in the day.
4. Cut screen time before bed. Phones and tablets keep the mind busy, and bright light in the evening can interfere with your natural sleep timing.
5. Move during the day. Regular activity supports better sleep, although hard workouts very close to bedtime bother some people.
6. Make the bedroom comfortable. Aim for quiet, dark and comfortably cool, with bedding that suits you.
7. Go easy on late, heavy meals. A large meal right before bed can cause discomfort. A light snack is fine if you are hungry.
8. Manage stress. Journaling, meditation or slow breathing can calm a busy mind. Try the techniques in 5 breathing techniques to reduce stress.

When Should You Talk to a Doctor About Sleep?

Occasional bad nights are common. See a healthcare professional if you regularly have trouble falling asleep, wake often, feel very sleepy in the daytime, or wake unrefreshed even after enough time in bed.

Loud snoring, gasping, or pauses in breathing during sleep can be signs of obstructive sleep apnea, which disrupts sleep and can affect overall health. A doctor can look for the cause and suggest treatment.

Frequently Asked Questions

Key Takeaways

Medical disclaimer: This article is for educational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. See our medical disclaimer.