Sleep plays a vital role in childhood development, cognitive performance, physical recovery, and overall well-being across all age groups. While we often hear that we need between 7 and 9 hours of rest per night, the actual amount of sleep we need varies significantly depending on our age and stage of life.
In this guide, we explore age-specific recommendations and discuss why it is important to get the recommended hours of rest. We also include tips to help improve your sleep habits regardless of age.
Sleep recommendations by age
These recommendations reflect typical sleep needs at each stage of life and are designed to support childhood development, physical health, mental clarity, and emotional balance.
| Age group | Recommend sleep duration (per 24 hours) |
|---|---|
| Newborns (0–3 months) | 14–17 hours |
| Infants (4–11 months) | 12–15 hours |
| Toddlers (1–2 years) | 11–14 hours |
| Preschoolers (3–5 years) | 10–13 hours |
| Children (6–13 years) | 9–11 hours |
| Teenagers (14–18 years) | 8–10 hours |
| Adults (18–64 years) | 7–9 hours |
| Older Adults (65+ years) | 7–8 hours |
Newborns (0–3 months)
Newborns typically require 14–17 hours of sleep across a 24-hour period. Their sleep cycles alternate between ‘active’ (light movement, suckling) and ‘quiet’ (stillness, even breathing). Without a fixed circadian rhythm, newborns wake frequently, usually to feed, regardless of day or night.
Infants (4–11 months)
Sleep becomes more consolidated as babies develop a sense of day and night. Although many still wake during the night, total sleep needs fall within 12–15 hours, including daytime naps. Deep sleep becomes more prominent during this stage.
Toddlers (1–2 years)
Toddlers generally need 11–14 hours of sleep per day. Most will continue to nap once or twice during the day, though naps shorten and nighttime sleep becomes the primary source of rest. Sleep disruptions, such as bedtime resistance or night waking, are common—particularly around 18 months.
Preschoolers (3–5 years)
Children in this age group require 10–13 hours of sleep daily. While some may still nap occasionally, many transition away from regular daytime naps. Sleep routines become increasingly important to encourage consistent rest.
School-age children (6–13 years)
At this stage, sleep needs fall between 9–11 hours each night. Younger children in this range often require more rest than older ones, though individual needs will vary. Quality sleep remains essential for learning and behavioural development.
Teenagers (14–18 years)
Teenagers need 8–10 hours of sleep, though many struggle to meet this due to later melatonin release and academic or social pressures. Biological shifts during adolescence often delay sleep onset, making early mornings especially difficult.
Adults (18–64 years)
The recommended range for adults is 7–9 hours per night, with most people functioning best around the 8-hour mark. Personal needs may vary depending on lifestyle, stress levels, and overall health.
Older adults (65+ years)
Older adults typically need 7–8 hours of sleep, only slightly less than younger adults. However, changes in health or routine may cause lighter or fragmented sleep, often resulting in daytime napping to supplement rest.
What happens if you don't get enough sleep?
Many people struggle to achieve adequate sleep due to lifestyle pressures, work demands, or health challenges. While occasional tiredness is common, ongoing sleep deprivation can significantly impact your mood, memory, focus, and long-term health. If you’re concerned about the quality or quantity of your sleep, it’s advisable to speak with a doctor or healthcare provider. Even a single night of missed sleep can impair coordination to the same extent as being over the legal alcohol limit, and chronic sleep loss has been linked to serious health risks.
Common signs of sleep deprivation include:
- Persistent tiredness or daytime drowsiness
- Difficulty falling or staying asleep
- Mood swings, irritability, or low motivation
- Forgetfulness or frequent clumsiness
- Poor concentration or reduced mental clarity
Ongoing lack of sleep may also contribute to:
- Weight fluctuations
- Reduced libido
- Elevated blood pressure
- Weakened immunity
- Risk of diabetes and cardiovascular disease
Prioritising consistent, quality sleep is essential to maintaining both physical and mental wellbeing.
How to improve sleep at any age
Regardless of your age, prioritising good sleep hygiene can help you achieve more consistent, high-quality rest:
- Maintain a regular sleep schedule, even on weekends
- Create a calm and comfortable sleep environment, free from noise and light disruption
- Limit screen time in the hours before bed
- Avoid caffeine and heavy meals late in the day
- Invest in a supportive mattress designed to suit your body type and sleeping preferences.
A high-quality mattress plays a vital role in promoting deep and uninterrupted sleep. At Sealy, our collections are engineered with advanced materials and tailored support systems, helping you achieve the rest your body needs — no matter your stage of life.
Not sure what mattress is right for you?
Discover your perfect Sealy by using our mattress selector tool. Simply answer a few questions and we’ll recommend the right mattress based on your unique sleep profile.
Frequently asked questions
While the amount of sleep you may need varies depending on age and lifestyle, most adults require 7-9 hours of sleep per night to feel refreshed and well-rested.
While every individual has unique sleep habits and needs, studies show that a typical adult requires 7-9 hours of sleep per night. Getting 5 hours or less on a regular, sustained basis may lead to sleep deprivation and poor health, increased risk of accidents and poorer quality of life.
Adults over 65 years of age typically require 7-8 hours of sleep in a 24-hour period. Physical changes at this age may result in lighter sleep patterns and interrupted sleep at night, leading to an increased desire for naps during the day.
Depending on their age and stage of development, children may need anywhere from 9–14 hours of sleep in a 24-hour period. Babies need more, ranging 12–17 hours.
The amount of sleep we need decreases significantly after childhood. Teenagers need 8–10 hours per night, while adults from the age of 18 up to 64 share a requirement for 7–9 hours per night, on average.
