How many hours of sleep you need based on your age
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover how many hours of sleep you need based on your age and why sleep needs change over time. Plus, the best bedtimes for different age groups.
Have you ever wondered why your toddler is bouncing off the walls in the morning, while you’re bleary-eyed and reaching for your second cup of coffee? Or why a 20-something can stay late at the office holiday party and still feel great the next day — unlike their colleagues who are a decade or two older?
Sleep is important because it helps repair your body, keeps your mind sharp, and supports your overall wellbeing, but the amount of rest you need changes as you grow up. That’s why newborns seem to sleep around the clock while older adults may find themselves waking up well before their alarm goes off.
Understanding how many zzz’s you actually need can make a big difference in how you feel day-to-day. Let’s unpack the connection between sleep and age.
How many hours of sleep do you need based on age?
Getting the right amount of sleep can help you and your family establish better routines, so everyone gets the rest they need to be at their best.
Newborns (0–3 months)
Newborns need the most sleep because they’re growing and developing so rapidly, but their 14–17 hours of sleep per day often happens in short bursts. It's normal for newborns to wake up regularly for feedings and diaper changes, and as they grow, their stretches of sleep get longer.
Infants (4–11 months)
By the time they’re around four or six months old, many babies are ready for a more consistent bedtime. Infants need 12–15 hours of sleep per day, which includes longer stretches of nighttime sleep and several naps during the day.
Toddlers (1–2 years)
Toddlers’ energy and curiosity means they typically need about 11–14 hours of sleep per day. Many will sleep through the night and take one or two naps as well.
Preschoolers (3–5 years)
Preschoolers are busy with play and learning. Around this age, children may transition to sleeping most of their 10-13 hours at night, perhaps needing just one nap during the day.
School-age children (6–13 years)
As children start school, they still need a lot of rest to support their growth and learning. School-age children require 9–11 hours of sleep per night.
Teenagers (14–17 years)
Getting 8–10 hours of sleep can help support the physical and emotional changes teenagers are going through. But packed school schedules and social activities may mean teens struggle to get enough sleep.
Young adults (18–25 years)
Young adults need 7–9 hours of sleep per night, but stress about school, work, and social life can interfere with this.
Adults (26–64 years)
When adults are able to get 7–9 hours of sleep per night, they may have an easier time staying healthy, maintaining a positive mindset, and thinking clearly.
Older adults (65+ years)
Older adults need slightly less sleep, around 7–8 hours per night. As we age, sleep patterns change, and older adults may experience lighter sleep and wake up more frequently during the night. A regular sleep schedule can help improve sleep quality.
Why does age affect sleep needs?
Sleep needs change as we grow and age, influenced by various physical, hormonal, and lifestyle factors.
Growth and development
During childhood and adolescence, sleep helps support our rapid growth and development. When we’re asleep, the body releases hormones essential for physical growth and tissue repair. Sleep also helps with memory consolidation, learning, and emotional regulation, which is why babies, children, and teens typically need more sleep than adults.
Hormonal changes
Hormonal changes during puberty can shift teenagers’ internal clocks, making them want to stay up later and sleep in longer. This is known as a delayed sleep phase. Hormonal changes can also affect sleep in adults, especially during pregnancy and menopause.
Physical activity levels
Active children and teenagers often need more sleep to recover and support muscle growth. For adults, regular exercise can improve sleep quality, making it easier to fall asleep and stay asleep. Very high levels of activity can increase sleep needs too.
Cognitive demands
School-age children and teenagers at school require sufficient sleep to perform well academically and socially. Adults balancing work, family, and other responsibilities also need enough sleep to stay focused and productive, and to help them problem-solve.
Sleep architecture
Sleep cycles can change with age. Newborns spend much of their sleep in REM (rapid eye movement) sleep, which is important for brain development. But as children grow, the proportion of deep sleep increases. In older adults, sleep becomes lighter and more fragmented, with less time spent in deep sleep and more frequent awakenings during the night. These changes can affect the overall quality of sleep, even if the total sleep time remains the same.
Overall health
Chronic conditions such as arthritis, heart disease, and diabetes are more common in older adults and can interfere with sleep. Pain, discomfort, and side effects from medications can lead to sleep disturbances, increasing the need for more rest to compensate.
What time should you go to bed based on your age?
A regular bedtime and good sleep habits can help you get the rest you need but the time you and others should go to bed really varies depending on age.
Newborns and infants
Newborns and infants have irregular sleep patterns and often sleep in short bursts throughout the day and night. They may not have a regular bedtime, but it can be helpful to try to create a calming routine, perhaps including a warm bath, feeding, and gentle rocking, to help them begin to establish good sleep habits.
Toddlers and preschoolers
Toddlers and preschoolers are full of energy, and a consistent bedtime can help them get the rest they need. A bedtime between 7–8pm can allow them to get 10–14 hours of sleep, including nighttime sleep and daytime naps.
School-age children
School-age children need a good night's sleep to support their learning and development. A bedtime between 8–9pm can ensure they get 9–11 hours of sleep before they have to wake up for school.
Teenagers
Aim for a bedtime around 10pm to help busy teens get the sleep they need before another day of school. Encourage a relaxing pre-sleep routine, such as calming music or a mindfulness practice to help them wind down.
Young adults and adults
A bedtime around 10–11pm aligns with typical work and social schedules. To promote good sleep, establish a regular bedtime and wake-up time, even on weekends.
Older adults
Older adults often experience changes in their sleep patterns, such as waking up earlier and having lighter sleep. A consistent bedtime around 9–10pm can help improve sleep quality.
9 tips to help you get the sleep you need
Getting a better night’s sleep isn’t just about getting in bed at a certain time. There are various factors that can help you get the rest you need such as creating the right environment to sleep well in and or creating a wind down routine that prepares you for sleep.
1. Turn your bedroom into a sleep-friendly environment
Keep your bedroom dark by using blackout curtains or an eye mask.
Use earplugs or a white noise machine if noise is a problem.
Aim for a bedroom temperature of around 65°F (18°C).
💙 Don’t have a sound machine handy? Try this White Noise soundscape instead. (There’s also Brownian Noise if that’s more your thing.)
2. Establish a regular sleep routine and stick to it
Go to bed and wake up at the same time every day, even on weekends (yes, really).
Follow a calming pre-sleep routine, such as reading a book, listening to soft music, meditating, or taking a warm bath.
💙 Learn more tools for a sound sleep with Tamara Levitt’s 7 Days of Sleep series.
3. Be sure to wind down before bed
Use relaxing activities to help you wind down.
Avoid stimulation such as vigorous exercise or intense discussions right before bed.
💙 Chibs Okereke can help you release tension with his Unwind Into Sleep meditation. Try it tonight!
4. Limit screen time, especially an hour before bed
Try to stay off devices like phones, tablets and TVs at least an hour before bed, because the blue light they emit can interfere with your sleep.
If you must use screens, use filters or apps that reduce blue light exposure.
5. Choose foods that are conducive to a good night’s sleep
Avoid heavy meals, caffeine, and alcohol close to bedtime.
If you're hungry before bed, choose a light snack like a banana, almonds, or yogurt.
💙 Mealtime can be an exercise in mindfulness. Learn how in our Mindful Eating series.
6. Add movement into your day
Aim for at least 30 minutes of moderate exercise most days.
Avoid exercising too close to bedtime, as this can keep you awake.
💙 Try adding a Mindful Run or Walk into your day to help you sleep better at night.
7. Make sure your bed and bedding are comfortable
Invest in a mattress and pillows that provide proper support and comfort.
Use breathable, comfortable bedding to maintain an ideal sleep temperature.
💙 Deep Sleep Relax, a meditation from Tamara Levitt, can help you relax your mind (and muscles) to ensure you sleep soundly.
8. Use mindfulness tools to reduce your stress
Destress with activities like yoga, breathwork, progressive muscle relaxation, or spending time outdoors.
Keep a journal to jot down worries or thoughts before bed, clearing your mind for a restful night's sleep.
💙 Your breath is a powerful tool. Learn how to use it to relax with Breathe to Calm Down.
9. Try mindfulness meditation
Focus on the present and let go of distracting thoughts. Sit or lie down in a comfortable position, close your eyes, and focus on your breathing.
Gently bring your attention back to your breath whenever your mind wanders.
💙 Quality sleep is important. In the Restful Sleep meditation, Elisha Goldstein can help you work through unsettling feelings to make sure you get the rest you need.
Sleeping hours and age FAQs
How do I know if I’m getting enough sleep for my age?
To know if you're getting enough sleep for your age, pay attention to how you feel when you wake up, and your energy levels, and how your mood and behavior changes throughout the day. If you wake feeling refreshed and remain alert and energetic during the day, you’re likely getting enough sleep.
But if you often feel irritable, anxious, or depressed, you may not be getting enough sleep. Difficulty concentrating, remembering things, or making decisions can also suggest a lack of sleep. If these issues persist, adjust your sleep schedule, or speak to your doctor. Explore these seven ways to reset your sleep routine if you’re feeling off.
What are the consequences of not getting enough sleep based on age?
Depending on your age, not getting enough sleep can have many negative effects.
For children and teenagers, lack of sleep can hinder growth, learning, and behavior. This can make it harder to pay attention in school, get good grades, and increases their risk of hyperactivity and impulsiveness.
In adults, insufficient sleep can decrease productivity, impact concentration, and increase the risk of accidents. Chronic sleep deprivation can also heighten the risk of health conditions such as obesity, diabetes, heart disease, and depression.
For older adults, inadequate sleep can worsen age-related cognitive decline, increase the risk of falls and accidents, and negatively impact their overall quality of life.
Are there specific foods or supplements that can improve sleep quality?
Certain foods and supplements may help improve sleep quality. Always consult a healthcare professional before starting any new supplements.
Foods rich in tryptophan, such as turkey, chicken, eggs, nuts, and seeds, may promote sleep.
Complex carbohydrates like whole grains can increase serotonin levels, which may aid relaxation and sleep.
Magnesium-rich foods, including leafy greens, nuts, seeds, and whole grains, may improve sleep quality.
Potassium-rich foods like bananas, sweet potatoes, and avocados, may also improve sleep quality.
Supplements like melatonin, which regulates sleep-wake cycles, and magnesium, which relaxes muscles, may also help.
Valerian root, an herbal supplement, may reduce the time it takes to fall asleep and improve sleep quality.
How can I adjust my sleep schedule if I have trouble falling asleep at the recommended bedtime?
To adjust your sleep schedule, make gradual changes.
Start by moving your bedtime earlier or later by 15–30 minutes every few days until you reach the desired time.
Establish a calming pre-sleep routine, such as reading a book, taking a warm bath, or practicing relaxation exercises.
Limit long naps during the day, and if you need to nap, keep it short (20–30 minutes) and early in the afternoon.
Spend time outside during the day to help regulate your body’s internal clock
In the evening, dim the lights to signal that it’s time to wind down.
Avoid screens at least an hour before bed, as the blue light emitted by devices can interfere with your ability to fall asleep.
Stick to your new sleep schedule consistently, even on weekends.
What are some common sleep disorders and how do they vary by age?
Sleep disorders can affect people at different ages.
Insomnia, characterized by difficulty falling or staying asleep, can be common in all age groups, particularly adults and older adults. It can be caused by a variety of factors such as stress, anxiety, poor sleep habits, or other underlying issues.
Sleep apnea, where breathing stops and starts during sleep, is more common in adults and older adults, especially those who are overweight, with symptoms like loud snoring and excessive daytime sleepiness.
Restless legs syndrome (RLS), causing an uncomfortable sensation in the legs and an urge to move them, is more frequent in older adults but can affect any age, with symptoms worsening in the evening and night.
Narcolepsy, a neurological disorder causing excessive daytime sleepiness and sudden sleep attacks, often starts in adolescence or young adulthood.
Parasomnias, including sleepwalking, night terrors, and sleep talking, and unusual behaviors during sleep, are more common in children but can occur in adults.
Circadian rhythm disorders, which disrupt the sleep-wake cycle, can be common in teenagers (delayed sleep phase) and older adults (advanced sleep phase), causing difficulty falling asleep or waking up at desired times.
If you suspect you have a sleep disorder, consult your doctor for proper diagnosis and treatment, so you can manage sleep issues and support your overall health and wellbeing.
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