How Much Sleep Do You Need? Recommendations by Age
Sleep needs change with age. These are guideline ranges from major sleep organisations; individual needs vary.
General recommendations
- Infants (4 to 12 months): 12 to 16 hours including naps.
- Toddlers (1 to 2 years): 11 to 14 hours.
- Preschool (3 to 5): 10 to 13 hours.
- School age (6 to 12): 9 to 12 hours.
- Teenagers (13 to 18): 8 to 10 hours.
- Adults: 7 or more hours, commonly 7 to 9.
- Older adults (65+): about 7 to 8 hours.
Newborns
Newborns sleep for much of the day in short stretches. Follow your paediatrician's guidance.
Are you getting enough?
Signs of too little sleep include needing an alarm to wake, daytime drowsiness, needing lots of caffeine, and sleeping much longer on days off.
Turning hours into a bedtime
Choose your wake time, subtract your target sleep and add time to fall asleep. The calculator does this in cycles of 90 minutes.
Individual differences
Some people function well on the low end and others need the high end. Genetics, health and activity levels play a part.
When to seek advice
If you sleep well beyond the recommended range and still feel tired, or feel sleepy despite enough sleep, consult a doctor.
Frequently asked questions
Can I catch up on weekends?
Partly, but regular sleep is better. See our guide to sleep debt and weekend catch-up sleep.
Is 6 hours enough?
Most adults need more, even if they feel fine.
Do teenagers really need more?
Yes, and their body clocks also run later.
Summary
- Adults need at least 7 hours.
- Children and teens need more.
- Look at how you feel, not just the numbers.
- Use the calculator to set the bedtime.
Medical disclaimer: This article is for general information only and is not medical advice. If you have persistent sleep problems or excessive daytime sleepiness, speak with a doctor or sleep specialist.