How much sleep do you need?
In short: most adults need at least 7 hours of sleep a night. Children and teens need more. How well you sleep matters too, not just how long.
Recommended sleep by age
These are the amounts the U.S. Centers for Disease Control and Prevention (CDC) recommends in each 24 hours:
| Age | Recommended sleep |
|---|---|
| Newborn (0 to 3 months) | 14 to 17 hours |
| Baby (4 to 12 months) | 12 to 16 hours, including naps |
| Toddler (1 to 2 years) | 11 to 14 hours, including naps |
| Preschool (3 to 5 years) | 10 to 13 hours, including naps |
| School age (6 to 12 years) | 9 to 12 hours |
| Teen (13 to 17 years) | 8 to 10 hours |
| Adult (18 to 60 years) | 7 hours or more |
| Adult (61 to 64 years) | 7 to 9 hours |
| Adult (65 and older) | 7 to 8 hours |
Signs you may not be sleeping well
- You often have trouble falling asleep.
- You wake up many times during the night.
- You feel tired during the day even after a full night in bed.
- You need caffeine to get through the day, or you nod off when sitting still.
Habits that help
- Keep a regular schedule. Go to bed and get up at about the same time every day, including weekends.
- Make your bedroom sleep-friendly. Keep it quiet, dark, relaxing and at a comfortable temperature.
- Put screens away. Keep TVs, phones and computers out of the bedroom, or switch them off before bed.
- Watch what you have late in the day. Avoid large meals, caffeine and alcohol before bedtime.
- Be active during the day. Regular physical activity can help you fall asleep more easily at night.
When to talk to a doctor
- You have trouble sleeping most nights for several weeks.
- Someone tells you that you snore loudly, or stop breathing, choke or gasp in your sleep.
- You feel very sleepy during the day even though you get enough hours in bed.
- Poor sleep is affecting your mood, work, school or driving.
These can be signs of a sleep problem such as insomnia or sleep apnea, which can be treated.
Sources
- Centers for Disease Control and Prevention (CDC): About sleep
- MedlinePlus (U.S. National Library of Medicine): Healthy sleep
- MedlinePlus: Sleep apnea