How Much Sleep Do You Need Based on Your Age?

Mature man sleeping

Sleep is something that every human being requires, regardless of age, background, or lifestyle. However, the human body requires different amounts of sleep based on how old a person is and the stage of life they are in. Sleep needed by age varies from one age group to the next, and the National Sleep Foundation has established standards for the number of hours of recommended sleep for each age group.

This article discusses how much sleep you need based on your age and other factors that are crucial to a person’s bodily functioning and overall wellness. With a better understanding of how sleep needs change throughout life, individuals can make positive lifestyle choices and develop beneficial daily habits to fuel their bodies in the best ways possible.

Recommended Hours of Sleep for Newborns

Based on the recommendations of the National Sleep Foundation Scientific Advisory Council, newborns from birth to three months of age should get approximately 14 to 17 hours of sleep each day.3

Recommended Hours of Sleep for Infants

Infants who are between four and 11 months of age need approximately 12 to 15 hours of sleep each day to prepare their bodies for growth. 3

Recommended Hours of Sleep for Toddlers

Toddlers who are one to two years old are often very active and typically need between 11 to 14 hours of sleep each day. For little ones, all of these recommended sleep hours include naps as well as nighttime sleep. 3

Recommended Hours of Sleep for Preschoolers

When children begin preschool and are three to five years old, they will need about 10 to 13 hours of sleep daily, including naps. 3

Recommended Hours of Sleep for School-Age Children

The amount of sleep needed is reduced for school-age children between the ages of six and 13. These young students need between nine and 11 hours of sleep. 3

Recommended Hours of Sleep for Teenagers

Teenagers may want to sleep all day and sleep in late, but teens between 14 and 17 actually only need about eight to ten hours of sleep each night. 3

Recommended Hours of Sleep for Young Adults

Young adults in college and the early career stage, between the ages of 18 and 25, need about seven to nine hours of sleep each night. 3

Recommended Hours of Sleep for Adults

The recommended hours of sleep needed by age does not increase adults grow older until age 65. Therefore, adults between age 26 and 64 should get seven to nine hours of sleep nightly as well. 3

Recommended Hours of Sleep for Seniors

Seniors often experience sleeplessness and increased sleep disorders, but they do not typically require more sleep than earlier in life. In fact, the recommended sleep needed by age for seniors is seven to eight hours. 3

Other Factors for Recommended Sleep Hours

Of course, age is just one of many factors that affect the number of recommended sleep hours a person should strive for. These factors include being overweight, being at risk for disease, levels of caffeine intake, and how often a person feels sleepy during the day.

For individuals over the age of 18, the natural-acting melatonin supplement, such as NiteThru, can promote a restful night’s sleep when one capsule is taken immediately before bedtime.1 Other ways to promote good sleep at any age before bed are to avoid screen time, listen to relaxing music, and keep the bedroom dimly lit to prepare the body for rest.4


  1. Johns Hopkins Medicine. Melatonin for sleep: Does it work? Retrieved December 11, 2018 from
  2. National Sleep Foundation. How Much Sleep Do We Really Need? Retrieved December 11, 2018 from
  3. Sleep Health Journal. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. (March 2015) Retrieved December 11, 2018 from
  4. Sleep Education. Healthy Sleep Habits. (February 9, 2017). Retrieved December 11, 2018 from
“Please note, the material located on our site is for informational purposes only, is general in nature, and is not intended to and should not be relied upon or construed as a therapeutic claim or medical advice regarding any specific issue or factual circumstance.”

most recent