How sleep works
How Much Sleep Do You Need? Recommendations by Age
Adults need at least 7 hours of sleep a night on a regular basis, and children and teens need more. We walk through the expert recommendations for each age group and how to tell whether you are getting enough.
The short answer for adults
The American Academy of Sleep Medicine (AASM) and the Sleep Research Society reviewed the research in 2015 and concluded that adults aged 18 to 60 should sleep 7 or more hours per night on a regular basis to promote optimal health. Regularly sleeping less than 7 hours is associated with weight gain, high blood pressure, diabetes, heart disease, depression, impaired immune function, more errors and a higher risk of accidents.
The CDC uses the same figure for adults 18 to 60, and suggests 7 to 9 hours for ages 61 to 64 and 7 to 8 hours for those 65 and older. These are averages for healthy people. A few people genuinely need a little more or a little less, but very few adults function at their best on under 6 hours, even when they feel used to it.
Children and teens
In 2016 the AASM published a consensus statement for children, endorsed by the American Academy of Pediatrics. The recommended totals per 24 hours are:
- Infants 4 to 12 months: 12 to 16 hours, including naps
- Children 1 to 2 years: 11 to 14 hours, including naps
- Children 3 to 5 years: 10 to 13 hours, including naps
- Children 6 to 12 years: 9 to 12 hours
- Teens 13 to 18 years: 8 to 10 hours
Newborns (0 to 3 months) were not included in the AASM statement because their sleep varies so widely, but the National Sleep Foundation and the CDC suggest about 14 to 17 hours a day.
Why the numbers are ranges
Sleep need is partly genetic, and it changes with age, illness, pregnancy and recovery from sleep loss. The ranges reflect where the evidence shows the best health and daytime functioning for most people. Sleeping regularly well beyond the range (for example more than 9 hours for an adult) can be fine for young adults, people recovering from sleep debt or people who are ill, but persistent long sleep can also be a sign of an underlying problem such as depression or a sleep disorder, and is worth mentioning to a clinician.
How to tell if you are getting enough
A practical test: on a typical day, can you stay alert through the afternoon without leaning on caffeine, and do you wake up without fighting the alarm? Signs you may be short on sleep include:
- Falling asleep within a few minutes of lying down almost every night
- Dozing off while reading, watching TV or as a passenger
- Sleeping 2 or more hours longer on free days than on work days
- Irritability, poor concentration or needing several coffees to get through the morning
If you are sleeping 7 or more hours and still feel unrefreshed or sleepy, the issue may be sleep quality rather than quantity. Snoring, breathing pauses, restless legs or frequent awakenings are reasons to talk to a doctor.
Quality and timing matter too
Duration is only one part of healthy sleep. The AASM and CDC also emphasise regular timing (going to bed and getting up at roughly the same times every day) and sleep that is not fragmented. Seven hours broken into pieces by a snoring partner, a phone or sleep apnea will not restore you the way 7 continuous hours will.
Practical ways to get closer to your target
Work backwards from the time you must get up. If you need to be up at 6:30 and want 7.5 hours of sleep, plus about 15 to 20 minutes to fall asleep, aim to be in bed with the lights out around 10:45. Move your bedtime earlier in 15 minute steps over a week or two rather than all at once, keep your wake time steady, and get daylight soon after waking. Our guides to sleep hygiene and resetting your body clock go into detail.
Frequently asked questions
Is 6 hours of sleep enough?
For most adults, no. The AASM and Sleep Research Society recommend 7 or more hours on a regular basis, and studies link consistently sleeping 6 hours or less with worse attention, mood and long-term health. People often adapt to how tired they feel while their performance keeps slipping.
Do older adults need less sleep?
Not much less. The CDC suggests 7 to 8 hours for people 65 and older. Older adults often get lighter, more broken sleep and wake earlier, but the need for sleep does not disappear with age.
Do naps count toward the total?
For infants and young children, yes: the recommendations include naps. For adults, a nap can offset some sleepiness, but it is better to get most of your sleep in one main night-time block.
Can you sleep too much?
Long sleep is associated with poorer health in studies, but it is often a marker of another problem rather than the cause. If you regularly need more than about 9 to 10 hours and still feel tired, talk to a clinician.
Sources
This page is general information, not a diagnosis or medical advice. Read our medical disclaimer.