Sleep needs by age (hours)
How much sleep you need changes sharply across life: a newborn sleeps almost twice as long as an adult. The ranges below follow the National Sleep Foundation (NSF) and the American Academy of Sleep Medicine (AASM) and are the healthy total across a 24-hour day, including naps for young children. Consistent timing matters as much as the number of hours.
| Age group | Recommended (per 24 h) | May be appropriate | Notes |
|---|---|---|---|
| 0–3 months | 14–17 h | 11–13 h or 18–19 h | Includes naps |
| 4–11 months | 12–15 h | 10–11 h or 16–18 h | Includes naps |
| 1–2 years | 11–14 h | 9–10 h or 15–16 h | Includes naps |
| 3–5 years | 10–13 h | 8–9 h or 14 h | Includes naps |
| 6–13 years | 9–11 h | 7–8 h or 12 h | Regular schedule helps |
| 14–17 years | 8–10 h | 7 h or 11 h | Many teens are short on sleep |
| 18–25 years | 7–9 h | 6 h or 10–11 h | Same range as adults |
| 26–64 years | 7–9 h | 6 h or 10 h | Most adults need about 8 h |
| 65+ years | 7–8 h | 5–6 h or 9 h | Lighter sleep is normal with age |
Notes
- This is a general reference, not medical advice — talk to a doctor about persistent sleep problems.
- Ranges are the healthy total across a 24-hour day; for babies, toddlers and preschoolers that includes daytime naps.
- "May be appropriate" spans fit some individuals, not everyone — they are not targets. Feeling rested on waking is a good sign your sleep fits you.
Frequently asked questions
- How much sleep do adults need?
- Adults aged 26–64 need about 7–9 hours a night; most do best on 7–8. People 65 and older often manage well on 7–8, with lighter and more fragmented sleep.
- How much sleep does a 14-year-old need?
- Teenagers aged 14–17 need 8–10 hours. Early school starts and screen time leave many teens short, which affects mood, focus and growth.
- Do naps count toward daily sleep needs?
- Yes — for babies, toddlers and preschoolers the daily total includes naps. For adults, a short nap is extra rest, not a replacement for a full night.
- Is it okay to sleep much longer at weekends?
- A little catch-up helps after a short week, but a wildly shifting weekend schedule can disturb your body clock. Steady sleep and wake times all week are healthier.