How Much Sleep Do You Need? Recommended Hours by Age
Sleep recommendations from newborns to older adults, why they matter, and practical habits for sleeping better, with signs it may be time to talk to a doctor.
Sleep is not a luxury. It supports memory, mood, immune function and heart health. How much you need depends mainly on your age.
Recommended hours of sleep
These figures come from consensus guidance by the American Academy of Sleep Medicine and other health bodies. They apply to a 24-hour period, including naps for younger children.
| Age group | Recommended sleep |
|---|---|
| Infants (4 to 12 months) | 12 to 16 hours |
| Toddlers (1 to 2 years) | 11 to 14 hours |
| Preschool (3 to 5 years) | 10 to 13 hours |
| School age (6 to 12 years) | 9 to 12 hours |
| Teenagers (13 to 18 years) | 8 to 10 hours |
| Adults (18 to 60 years) | 7 or more hours |
| Older adults (61 and over) | 7 to 9 hours (health agencies often cite 7 to 8 for those 65 and over) |
Needs vary from person to person. If you wake feeling rested and stay alert during the day, you are probably getting enough.
Why sleep matters
Long-term shortage of sleep is linked to a higher risk of health problems such as high blood pressure, weight gain, diabetes and depression. In the short term it can make it harder to concentrate, react quickly and manage emotions.
Habits that help
- Keep a regular schedule. Go to bed and wake up at similar times every day, including weekends.
- Make your bedroom sleep-friendly. Keep it dark, quiet and cool.
- Limit caffeine, especially in the afternoon and evening, as it can stay in your system for hours.
- Wind down. Spend the last hour before bed on calm activities rather than work or intense screen use.
- Watch late meals and alcohol. Alcohol may help you drop off but often disrupts sleep later in the night.
- Get daylight and exercise during the day, which supports your body clock.
- Do not lie awake frustrated. If you cannot sleep after about 20 minutes, get up, do something quiet in low light, and return when sleepy.
When to talk to a doctor
Speak to a healthcare professional if you:
- regularly have trouble falling or staying asleep,
- feel very tired even after enough hours in bed,
- snore loudly or stop breathing briefly during sleep (possible signs of sleep apnoea), or
- find that poor sleep is affecting your mood, work or safety, for example drowsiness while driving.
This article is general information, not medical advice.
Frequently asked questions
Can I catch up on sleep at weekends?
Extra sleep can help you feel better after a short night, but it does not fully make up for regularly short sleep, and big swings in your schedule can make it harder to sleep well. A consistent routine works best.
Is it bad to nap?
Short naps of about 20 to 30 minutes early in the afternoon can help alertness for many people. Long or late naps can make it harder to sleep at night.
When should I see a doctor about sleep?
See a doctor if you regularly struggle to fall or stay asleep, feel very tired despite enough hours, snore loudly with pauses in breathing, or if poor sleep affects your daily life.
