Sleep by Age
How Much Sleep Do You Need?
Recommended hours per night based on age. Source: National Sleep Foundation.
Newborns
0–3 mo
Infants
4–11 mo
Toddlers
1–2 yr
Children
6–13 yr
Teens
14–17 yr
Adults
18–64 yr
Seniors
65+ yr
Sleep Needs Decrease
From 17 hours at birth to 7 hours in adulthood — your brain needs less recovery time as it matures.
Quality Over Quantity
Adults need fewer hours but more deep sleep cycles. Waking at the right phase matters more than total time.
Consistency is Key
Same bedtime every night — even on weekends — keeps your circadian rhythm stable and improves sleep quality.
Find your optimal sleep schedule
Calculate bedtimes and wake times aligned with 90-minute sleep cycles.
FAQ
How much sleep does a child need? expand_more
It depends on their age: toddlers (1–2 years) need 11–14 hours including naps, preschoolers (3–5 years) need 10–13 hours, and school-age children (6–13 years) need 9–11 hours. Consistent bedtime routines and limiting screens before bed can significantly improve sleep quality for kids.
Why do teenagers need more sleep? expand_more
During puberty, the biological clock naturally shifts later — teens genuinely can't fall asleep early. Their brains are also undergoing major development, requiring more recovery time. The National Sleep Foundation recommends 8–10 hours for teens aged 14–17. Rather than fighting the night-owl tendency, try adjusting school morning routines to be as smooth as possible.