Sleep requirements vary by age, and while the general recommendation for most people is between 7-9 hours a night, the amount of sleep needed changes throughout different stages of life. We have included a breakdown of how much sleep is typically required by age group and why it matters.
| AGE GROUP | RECOMMENDED DURATION |
| Newborns (0-3 months) | 14-17 hours (including naps) |
| Infants (4-11 months) | 12-15 hours (including naps) |
| Toddlers (1-2 years) | 11-14 hours (including naps) |
| Preschoolers (3-5 years) | 10-13 hours (including naps) |
| School-age children (6-13 years) | 9-11 hours |
| Teenagers (14-18 years) | 8-10 hours |
| Adults (18-64 years) | 7-9 hours |
| Older Adults (65+ years) | 7-8 hours |
Why sleep matters
Achieving the recommended amount of sleep is crucial for maintaining both physical and mental health. Various factors, including lifestyle, work, and health conditions, can impact your ability to get adequate rest. Insufficient sleep can lead to immediate issues like poor concentration, as well as long-term health problems.
In fact, staying awake for 24 hours can impair hand-eye coordination to a level equivalent to a blood alcohol content of 0.1%. Chronic sleep deprivation contributes to workplace injuries, road accidents, and a range of health issues including:
- Weight gain
- Mood swings
- Reduced libido
- Impaired memory
- High blood pressure
- Weakened immune system
- Difficulty concentrating
- Poor balance and coordination
- Increased risk of diabetes and heart disease
Getting enough sleep is essential for overall well-being, which is why aiming for the recommended amount of rest is important.
Sleep needs through different life stages
Sleep is one of the most important factors in childhood growth and development. Young children spend more time asleep than teenagers and adults. Most children need to nap regularly to get enough rest.
Babies
Newborns (0-3 months): Newborns need 14-17 hours of sleep, including naps. Their sleep consists of 'active' cycles where they move, twitch or suckle in their sleep, and 'quiet' cycles where they lay still and breathe evenly. Most newborns will wake frequently for feeding, typically every few hours, regardless of the time of day.
Infants (4-11 months): As they develop, babies in the infant stage need 12-15 hours of sleep. They begin to establish a more regular sleep-wake cycle, experiencing deep sleep. While infants may start sleeping longer at night, they still require naps during the day to meet the amount of sleep required.
Children
Toddlers (1-2 years): Toddlers require 11-14 hours of sleep, with a reduction in daytime naps. Their nighttime sleep should make up most of this total, although many may resist bedtime or wake during the night.
Preschoolers (3-5 years): By the age of 3-5, young children reduce their needed amount of sleep to 10-13 hours. Some may still nap, but this becomes less common as they approach school age.
School-age children (6-13 years): Children in this age group need 9-11 hours of sleep. Younger children within this group often need more sleep compared to older ones.
Teenagers & adults
Teenagers (14-18 years): Teenagers should aim for 8-10 hours of sleep. Biological changes can shift their sleep patterns, causing them to feel tired later in the evening.
Adults (18-64 years): Most adults need 7-9 hours of sleep per night. Personal sleep needs may vary, so it’s important to determine what amount works best for you.
Older Adults (65+ years): Older adults generally need 7-8 hours of sleep. Aging can lead to lighter sleep and more frequent instances of waking during the night, sometimes resulting in increased daytime napping.
Tips for Better Sleep
To improve the quality of your sleep or increase the hours of rest you get each night, consider these strategies:
- Maintain a sleep schedule: Go to bed and wake up at the same time every day.
- Create a restful environment: Ensure your sleep space is conducive to falling and staying asleep.
- Manage naps: Avoid excessive or prolonged daytime naps.
- Adopt a healthy lifestyle: Include balanced nutrition and regular exercise in your routine.
- Address mental health: Manage stress and mental health concerns that may affect sleep.
For further tips on enhancing your sleep, read through our guide: How to Get Better Sleep.
Are you getting enough sleep?
If you are concerned about your sleep patterns or you are experiencing symptoms of sleep deprivation, consult a healthcare professional. Signs that you might not be getting enough sleep include:
- Persistent tiredness or sleepiness
- Mood swings or irritability
- Forgetfulness or clumsiness
- Difficulty concentrating
- Trouble falling asleep or frequent night awakenings
FAQs about sleep and how many hours you need
- Is 6 hours of sleep a night enough? Most adults need 7-9 hours of sleep to feel refreshed. Consistently getting only 6 hours may lead to sleep deprivation and various health issues.
- Is it better to sleep 7 or 8 hours? The ideal amount of sleep varies by individual. Aim for the amount that makes you feel most rested and alert.
- How much sleep does a 70-year-old need? Adults aged 65 and older generally need 7-8 hours of sleep per night. Changes in sleep patterns are common at this age.
- At what age do sleep needs decrease? Sleep needs decrease after childhood. Teenagers require 8-10 hours, while adults generally need 7-9 hours.
- Can I survive on 5 hours of sleep? While individual needs vary, most adults require 7-9 hours of sleep. Regularly getting only 5 hours can lead to sleep deprivation and negatively impact your health and quality of life.
