Sleep recommendations by age
Sleep needs fall sharply from infancy to adulthood and then plateau. The ranges are the total a person should average per 24 hours; regular, consistent sleep matters as much as duration.
| Age group | Recommended sleep (hours) | Notes |
|---|---|---|
| Newborns (0–3 mo) | 14–17 h | Preterm babies may need more |
| Infants (4–12 mo) | 12–16 h | Includes naps |
| Toddlers (1–2 yr) | 11–14 h | Includes naps |
| Preschool (3–5 yr) | 10–13 h | Includes naps |
| School-age (6–12 yr) | 9–12 h | Consistent schedule helps |
| Teens (13–18 yr) | 8–10 h | Sleep debt is common in teens |
| Young adults (18–25) | 7–9 h | Range matches adults |
| Adults (26–64) | 7–9 h | Most healthy baseline |
| Older adults (65+) | 7–8 h | Lighter, fragmented sleep is normal |
Notes
- This is a general reference, not medical advice — speak to a doctor about chronic sleep problems.
- Ranges are the total a person should average across a 24-hour day, including naps for children.
- Consistency of bedtime and wake time supports circadian health more than hitting the exact number.
- Very short or very long sleep can both signal health issues and warrant a check-up.
Frequently asked questions
- How much sleep does a teenager need?
- Teens aged 13–18 should aim for 8–10 hours; school schedules and screens often leave them short.
- Is 7 hours enough for most adults?
- 7–9 hours is the adult range, so 7 is the lower healthy end; many adults function best closer to 8.
- Do naps count toward the total?
- Yes — for babies, toddlers and preschoolers the daily total includes naps; adult short naps are extra, not usually required.
- Can you catch up on lost sleep at weekends?
- Some recovery helps, but a shifting weekend schedule can disrupt the body clock; steady sleep across the week is better.