How Much Sleep Do You Need? Sleep Recommendations by Age

Introduction

Sleep needs change throughout life. Babies may sleep for most of the day, teenagers generally need 8–10 hours, and most adults need at least 7 hours of sleep each night. However, the right amount is not determined by age alone. Sleep quality, regularity, health, lifestyle, and individual differences also matter.

For adults, regularly getting less than the recommended amount of sleep can affect alertness, mood, concentration, and overall health. At the same time, sleeping longer than usual is not necessarily a problem when you are recovering from illness, sleep deprivation, or other temporary demands.

Quick Answer: How Many Hours of Sleep Do You Need?

General sleep recommendations by age are:

Age	Recommended sleep
Newborns, 0–3 months	14–17 hours
Infants, 4–12 months	12–16 hours, including naps
Toddlers, 1–2 years	11–14 hours, including naps
Preschoolers, 3–5 years	10–13 hours
Children, 6–12 years	9–12 hours
Teenagers, 13–18 years	8–10 hours
Adults, 18–60 years	At least 7 hours
Adults, 61–64 years	7–9 hours
Adults, 65+ years	7–8 hours

These recommendations are general guidelines rather than a precise requirement for every individual. The CDC and National Institutes of Health use age-based recommendations, while the American Academy of Sleep Medicine emphasizes that individual sleep needs can vary.

Why Do We Need Sleep?

Sleep is not simply a period when the body shuts down. During sleep, the body and brain carry out important processes that support physical and mental health.

Adequate sleep can support:

• Attention and concentration
• Learning and memory
• Emotional regulation
• Daytime alertness
• Physical recovery
• Immune function
• Healthy metabolism
• Cardiovascular health
• Overall well-being

The National Heart, Lung, and Blood Institute notes that sleep plays an important role in healthy brain function and physical health.

Sleep is also important for children and teenagers because adequate sleep is associated with better attention, behavior, learning, memory, emotional regulation, and physical and mental health.

Recommended Sleep by Age

Newborns: 0–3 Months

Newborn sleep can be highly variable. A commonly cited National Sleep Foundation recommendation is 14–17 hours per day, but the American Academy of Sleep Medicine does not provide a formal recommendation for babies younger than 4 months because sleep patterns and evidence in this age group are different. Newborns also tend to sleep in shorter periods rather than having one long nighttime sleep. Parents should focus on the baby’s overall sleep pattern, feeding, development, and guidance from their pediatrician rather than trying to force a fixed sleep schedule.

Infants: 4–12 Months

Infants generally need 12–16 hours of sleep in a 24-hour period, including naps.

Sleep during this period supports rapid physical and neurological development. Babies may still wake during the night, so total sleep over the entire day is more useful than focusing only on nighttime hours.

Toddlers: 1–2 Years

Toddlers generally need 11–14 hours of sleep per 24 hours, including naps.

As toddlers become more active and independent, bedtime resistance can become common. A consistent bedtime routine can help make the transition to sleep easier.

Preschoolers: 3–5 Years

Children between 3 and 5 years generally need 10–13 hours of sleep per day.

Some children still nap during these years, while others gradually stop. The important consideration is whether the child’s total sleep is adequate and whether they appear rested and alert during the day.

School-Age Children: 6–12 Years

Children aged 6–12 should generally get 9–12 hours of sleep per 24 hours. School schedules, homework, extracurricular activities, screen use, and early wake-up times can make it difficult for some children to reach this range. Consistently insufficient sleep in children has been associated with problems involving attention, behavior, learning, and other aspects of health.

Teenagers: 13–18 Years

Teenagers generally need 8–10 hours of sleep per 24 hours. This can be challenging because adolescence is accompanied by biological changes in sleep timing. School schedules, homework, social activities, entertainment, and electronic devices can further reduce available sleep. Regularly getting less than the recommended amount has been associated with attention, behavior, learning, and health problems.

Adults: 18–60 Years

For healthy adults aged 18–60, the American Academy of Sleep Medicine recommends at least 7 hours of sleep per night on a regular basis. That does not mean everyone feels equally well-rested after exactly seven hours. Some adults naturally need more sleep, and individual sleep requirements can vary. For many adults, a practical target is around 7–9 hours per night, while recognizing that the minimum recommendation from AASM is at least 7 hours. If you regularly sleep only 5 or 6 hours and depend on caffeine to stay awake during the day, it may be worth looking at your sleep schedule and discussing persistent problems with a healthcare professional.

Adults: 61–64 Years

The CDC lists 7–9 hours per night for adults aged 61–64.

Sleep patterns can change with age. Some people may wake more frequently during the night or notice changes in their sleep timing, but getting older does not mean that a person suddenly needs very little sleep.

Adults: 65 Years and Older

The CDC recommends 7–8 hours of sleep per night for adults aged 65 and older. The National Institute on Aging similarly notes that older adults generally need around 7–9 hours, while factors such as insomnia, sleep apnea, menopause, medications, and other health issues can interfere with sleep. The key point is that aging does not eliminate the need for adequate sleep.

Is 7 Hours of Sleep Enough?

For many adults, 7 hours meets the minimum recommended amount, but it does not necessarily mean that 7 hours is ideal for everyone. The AASM recommends adults obtain at least 7 hours of sleep regularly to support health and daytime alertness. Individual needs can differ because of biological, behavioral, medical, and environmental factors.

For example, one person may function well with 7 hours, while another may consistently need closer to 8 or 9 hours.

A better question than simply asking whether 7 hours is “enough” is:

Do you regularly wake feeling reasonably refreshed and remain alert during the day without needing excessive stimulation to stay awake?

If the answer is consistently no, the issue may be insufficient sleep, poor sleep quality, an irregular schedule, or an underlying sleep problem.

Is 5 or 6 Hours of Sleep Enough?

For most adults, regularly sleeping only 5 or 6 hours is below the recommended amount. The AASM recommends that healthy adults get at least 7 hours of sleep regularly. Occasionally sleeping 5–6 hours because of travel, work, family responsibilities, or another temporary situation is different from consistently restricting sleep to that amount. If short sleep becomes your normal routine, you may experience increased daytime sleepiness, difficulty concentrating, mood changes, or reduced alertness.

Is More Sleep Always Better?

Not necessarily.

Sleep recommendations provide useful ranges, but more sleep is not automatically better in every situation.

For example, sleeping longer than usual can be reasonable when you are sick, recovering from sleep deprivation, or have other temporary reasons for increased sleep need. The AASM notes that more than 9 hours may be appropriate for some young adults, people recovering from sleep debt, and people who are ill.

However, if you regularly sleep for unusually long periods and still feel tired, it is worth considering whether poor sleep quality or another health issue could be involved.

Sleep Quantity vs. Sleep Quality

Getting enough hours is only one part of healthy sleep.

You can spend eight hours in bed but still wake feeling exhausted if your sleep is frequently interrupted or affected by a sleep disorder.

Possible signs of poor sleep quality include:

• Frequently waking during the night
• Waking up feeling unrefreshed
• Excessive daytime sleepiness
• Loud or persistent snoring
• Gasping or choking during sleep
• Difficulty staying awake during normal daytime activities

The National Institute of Child Health and Human Development notes that repeatedly waking during the night, feeling unrefreshed despite enough sleep, and symptoms such as snoring or gasping can indicate poor sleep quality or a possible sleep disorder.

What Happens When You Regularly Don’t Get Enough Sleep?

A single short night is usually different from a long-term pattern of insufficient sleep. When inadequate sleep becomes habitual, it can affect daytime functioning and is associated with a range of health concerns. In children and teenagers, insufficient sleep has been associated with problems involving attention, behavior, learning, memory, and emotional regulation. In adults, chronic insufficient sleep has been associated with increased health risks, including cardiovascular and metabolic problems. The AASM recommends at least 7 hours of sleep regularly because of the relationship between inadequate sleep and adverse health outcomes. Sleep loss can also affect everyday safety. Being excessively sleepy can impair alertness and reaction time, which is particularly important when driving or operating machinery.

Can You Catch Up on Lost Sleep?

Sleeping longer after a period of inadequate sleep can reduce sleepiness and may help you recover from short-term sleep loss. However, it should not be treated as a complete replacement for consistently getting adequate sleep. NICHD explains that sleep debt accumulates when people repeatedly sleep less than they need. Catch-up sleep may reduce daytime sleepiness, but it does not necessarily reverse all effects associated with ongoing sleep deprivation. The better long-term approach is to establish a sleep schedule that gives you enough opportunity to sleep regularly.

How to Get Better Sleep

If you are regularly falling short of your recommended sleep duration, start by making your sleep schedule more consistent.

Helpful habits include:

Keep a Consistent Sleep Schedule

Try to go to bed and wake up at roughly the same times each day, including weekends when practical.

Give Yourself Enough Time in Bed

If you need around 8 hours of sleep but allow only 6½ hours in bed, you are unlikely to consistently achieve your sleep target.

Create a Relaxing Pre-Bed Routine

A predictable wind-down routine can help signal that the day is ending. Reading, gentle stretching, quiet music, or another relaxing activity may be useful.

Manage Evening Light and Screens

Bright light and stimulating activities late at night can make it harder for some people to wind down. Consider reducing stimulating screen use before bedtime.

Limit Caffeine Late in the Day

Caffeine can remain active in the body for several hours. If you have difficulty falling asleep, consider whether afternoon or evening caffeine may be contributing.

Make Your Bedroom Comfortable

A cool, quiet, dark, and comfortable sleeping environment can make sleep easier.

Don’t Ignore Persistent Sleep Problems

If you regularly get enough time in bed but still feel exhausted, or if you frequently wake, snore loudly, or gasp during sleep, consider discussing the problem with a healthcare professional.

When Should You Talk to a Doctor About Sleep?

Consider seeking medical advice if you regularly experience:

• Persistent difficulty falling asleep
• Frequent nighttime awakenings
• Significant daytime sleepiness
• Loud or persistent snoring
• Gasping or choking during sleep
• Unexplained changes in your usual sleep pattern
• Feeling exhausted despite allowing enough time for sleep
• Difficulty staying awake while driving or performing important tasks

These symptoms do not automatically mean that you have a sleep disorder, but they can warrant professional evaluation.

Frequently Asked Questions

How many hours of sleep does an adult need?

Most healthy adults should get at least 7 hours of sleep per night on a regular basis. Many adults naturally fall within a 7–9-hour range, although individual needs vary.

Is 6 hours of sleep enough?

For most adults, regularly sleeping only 6 hours is below the recommended amount. The AASM recommends at least 7 hours of sleep per night for healthy adults.

Is 8 hours of sleep enough?

For many adults, 8 hours is a reasonable amount of sleep and falls within the commonly recommended range. However, individual sleep needs vary.

How much sleep do teenagers need?

Teenagers aged 13–18 should generally get 8–10 hours of sleep per 24 hours.

How much sleep do children need?

Children’s needs depend on age. Children aged 6–12 generally need 9–12 hours, while children aged 3–5 need 10–13 hours. Younger children generally need more total sleep, often including naps.

Do older adults need less sleep?

Older adults may experience changes in sleep patterns, but they still need substantial sleep. The CDC recommends 7–9 hours for adults aged 61–64 and 7–8 hours for those aged 65 and older.

Can you sleep too much?

Sleeping longer occasionally can be normal, especially during illness or recovery from sleep deprivation. However, consistently sleeping for unusually long periods while still feeling tired may be worth discussing with a healthcare professional.

What if I get enough sleep but still feel tired?

Sleep duration is only one part of healthy sleep. Frequent awakenings, poor sleep quality, irregular schedules, or sleep disorders can leave someone tired despite spending enough time in bed. Persistent symptoms should be discussed with a healthcare professional.

The Bottom Line

The amount of sleep you need changes throughout childhood and adulthood, but there is no single number that works for everyone. Babies and young children need substantially more sleep than adults, teenagers generally need 8–10 hours, and healthy adults should regularly get at least 7 hours. More importantly, pay attention to both sleep duration and sleep quality. If you regularly wake feeling unrefreshed, struggle with daytime sleepiness, or have symptoms such as loud snoring or gasping during sleep, the problem may be more than simply not spending enough hours in bed. Consistent, adequate sleep is one part of maintaining good overall health. If persistent sleep problems are affecting your daily life, a healthcare professional can help identify the underlying cause.

1. Centers for Disease Control and Prevention (CDC) — About Sleep — age-specific sleep recommendations and health information.
2. National Institutes of Health / NICHD — How Much Sleep Do I Need? — age-based recommendations, sleep quality, and sleep-related concerns.
3. National Heart, Lung, and Blood Institute (NIH) — How Much Sleep Is Enough? — sleep recommendations and sleep debt.
4. American Academy of Sleep Medicine & Sleep Research Society — Recommended Amount of Sleep for a Healthy Adult — adult sleep-duration consensus recommendation.
5. American Academy of Sleep Medicine — Recommended Amount of Sleep for Pediatric Populations — pediatric and adolescent sleep-duration recommendations.
6. National Institute on Aging — Sleep and Older Adults — sleep and older adults.

Last updated: September 23, 2026