Sleep is the most important way that we rest, repair and refresh our bodies. Without adequate sleep, you will find yourself suffering mentally, emotionally and physically. But how much sleep does one really need?
Discover the recommended sleep hours for every age, from infants to adults. Learn how much sleep you need to feel your best and boost your daily energy.
Why Understanding Your Sleep Needs Matters
Sleep is an essential part of your well-being at any age. As you grow older, it can become easy for you to neglect getting enough sleep or find it difficult to fall asleep. Getting enough sleep is just as important for your body as eating mindfully and exercising regularly. Deep sleep is responsible for emotional regulation, optimised metabolic function and many other mental and physical health benefits. So, how much sleep is necessary? On average, an adult needs at least seven to nine hours of quality sleep. Below, we’ll discuss the science behind sleep needs and the ideal sleep time by age.
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Science Behind Sleep Needs
Two factors play the biggest roles in determining how many hours of sleep are necessary for you. Genetics and sleep quality are key to dictating sleep requirements by age. Some genetic mutations can make you prone to sleeping longer, choosing different times of the day to sleep and how your brain responds to sleep deprivation. Your genetics are not something you can change so, identifying the right sleep requirements by age can be difficult.
Additionally, the quality of your sleep can also determine sleep time by age. If your sleep quality is poor, you might still end up waking tired after seven to nine hours. And if your sleep quality is good, fewer hours of sleep might be sufficient for you. If after considering both these factors, you still feel you’re not getting enough sleep, it might be a good idea to get yourself checked by a professional to diagnose any sleep disorders.
Explore this guided relaxation journey for a restful night with Prameet Kotak.
Sleep Recommendations by Age Group
The National Sleep Foundation has made a detailed list of recommendations for sleep time by age based on food intake and activity levels. Here’s how it goes:
- Newborns (3 months or younger): 16-18 hours
- Infants (4-11 months): 12-16 hours
- Toddlers (1-2 years): 11-14 hours
- Pre-schoolers (3-5 years): 11-13 hours
- School-aged children (6-13 years): 9-11 hours
- Teenagers (14-17): 8-10 hours
- Adults (18 and older): 7-9 hours
Additionally, here’s a detailed sleep chart by age as shared by National Sleep Foundation:
| Age Group | Recommended Sleep | Insufficient Sleep | Oversleeping |
| Newborns (-3 months) | 14-17 hours | ≤11 hours | ≥19 hours |
| Infants (4-11 months) | 12-15 hours | ≤10 hours | ≥18 hours |
| Toddlers (1-2 years) | 11-14 hours | ≤9 hours | ≥16 hours |
| Pre-schoolers (3-5 years) | 10-13 hours | ≤8 hours | ≥14 hours |
| School-aged children (6-13 years) | 9-12 hours | ≤7 hours | ≥12 hours |
| Teens (14-17 years) | 8-10 hours | ≤7 hours | ≥11 hours |
| Young adults (18-25 years) | 7-9 hours | ≤6 hours | ≥11 hours |
| Adults (26-64 years) | 7-9 hours | ≤6 hours | ≥10 hours |
| Seniors (65 years and older) | 7-8 hours | ≤5 hours | ≥9 hours |
Sleep is crucial to our mental and physical well-being. Sleep time by age can vary based on genetic factors, sleep quality and pre-existing conditions like sleep disorders. However, the recommended average of sleep for adults is seven to nine hours and nine to twelve hours for kids. Learn more about improving sleep quality and sleep meditation from experts on SoulSensei.
Read more: Full Moon Meditation Benefits
Sources
- Sleepfoundation.org – How much sleep do you need? By Eric Suni.
- Medicine Net – How much sleep do you need by age? By Karthik Kumar.
- Healthline – How many hours of sleep do you really need? By Taylor Jones.
