Key takeaways
- Adults aged 18 to 60 need 7 or more hours of sleep a night, as per the AASM and CDC.
- Teenagers need 8 to 10 hours and school-age children 9 to 12 hours.
- Newborns need 14 to 17 hours a day; adults over 65 need 7 to 8 hours.
- Daytime sleepiness, poor focus and irritability are common signs of not sleeping enough.
- A fixed sleep schedule, a dark cool room and no screens before bed help.
Most adults aged 18 to 60 need at least 7 hours of sleep a night, as per the American Academy of Sleep Medicine (AASM) and the US CDC. Teenagers need 8 to 10 hours, school-age children 9 to 12 hours, and newborns 14 to 17 hours a day. The exact need varies a little from person to person.
These numbers come from expert panels set up by sleep medicine bodies in the US. Below is the full age-wise chart, how the major bodies differ slightly, the common signs that you are not sleeping enough, and simple habits that help. This is general information, not medical advice.
How much sleep do I need by age: the chart
The table below follows the recommendations published by the CDC, which combines guidance from the AASM, the Sleep Research Society and the National Sleep Foundation (NSF). Hours are per 24 hours.
| Age group | Age | Recommended sleep | Based on |
|---|---|---|---|
| Newborn | 0 to 3 months | 14 to 17 hours | NSF |
| Infant | 4 to 12 months | 12 to 16 hours, including naps | AASM |
| Toddler | 1 to 2 years | 11 to 14 hours, including naps | AASM |
| Preschool | 3 to 5 years | 10 to 13 hours, including naps | AASM |
| School age | 6 to 12 years | 9 to 12 hours | AASM |
| Teen | 13 to 17 years | 8 to 10 hours | AASM |
| Adult | 18 to 60 years | 7 or more hours | AASM and Sleep Research Society |
| Adult | 61 to 64 years | 7 to 9 hours | NSF |
| Older adult | 65 years and above | 7 to 8 hours | NSF |
Source: CDC, “About Sleep” page, checked on 12 October 2026.
What the AASM says about adult sleep
In 2015, the AASM and the Sleep Research Society published a joint consensus statement for healthy adults aged 18 to 60. It recommends 7 or more hours of sleep on a regular basis. The panel described 6 hours or less as not enough to sustain health and safety.
The panel did not set a fixed upper limit. It said that sleeping more than 9 hours regularly may be appropriate for young adults, for people recovering from a sleep debt, and for people who are unwell. It also noted that regular long sleep is more likely a sign of an existing illness than a cause of one.
How the National Sleep Foundation’s ranges compare
The NSF uses slightly different age bands. Its current guidance, updated in June 2026, gives these ranges:
- Newborns (0 to 3 months): 14 to 17 hours
- Infants (4 to 11 months): 12 to 15 hours
- Toddlers (1 to 2 years): 11 to 14 hours
- Preschoolers (3 to 5 years): 10 to 13 hours
- School-age children (6 to 13 years): 9 to 11 hours
- Teenagers (14 to 17 years): 8 to 10 hours
- Adults (18 to 64 years): 7 to 9 hours
- Older adults (65 and above): 7 to 8 hours
The NSF adds that an extra hour or two on either side of a range may be fine for some people. In practice, the AASM and NSF numbers are very close. The main difference is that the AASM gives a minimum for adults rather than a fixed band.
Why children and teens need more sleep
Younger age groups have the highest recommendations in every chart. For babies and young children, the AASM ranges include daytime naps, so the total is spread across the day and night.
For teenagers with early school or coaching timings, reaching 8 hours usually means an earlier bedtime. The NHLBI, a US government health institute, lists hyperactivity, trouble paying attention, misbehaving and poorer school performance among the signs of sleep deficiency in children.
Signs you are not getting enough sleep
The hours in the chart are a starting point. How you feel during the day is also a useful check. The CDC and NHLBI list these common signs of poor or insufficient sleep in adults:
- Taking a long time to fall asleep
- Waking up again and again during the night
- Feeling sleepy or tired even after what should be enough hours
- Trouble learning, focusing or reacting
- Feeling irritable, frustrated or worried in social situations
- Difficulty reading other people’s emotions
- Falling asleep during the day without meaning to
Drowsiness while driving is a particular concern. The NHLBI notes that sleepiness at the wheel can cause serious crashes.
What poor sleep is linked to, as per health bodies
The NHLBI says that ongoing sleep deficiency is linked to a higher risk of some chronic conditions, including heart disease, kidney disease, high blood pressure, diabetes, stroke and obesity. It is also linked to depression and a higher risk of injury. In older adults, it adds a higher chance of falls and broken bones.
The NSF also lists weight gain, reduced immunity, high blood pressure and depression as outcomes associated with short sleep. These are associations found in research, not proof that poor sleep alone causes each condition.
Simple sleep hygiene tips that help
Sleep hygiene means the daily habits and bedroom conditions that support good sleep. These steps come from the CDC and NSF:
- Fix your timings: go to bed and wake up at the same time every day, including weekends.
- Set up the room: keep the bedroom quiet, dark and cool. The NSF suggests 60 to 67 degrees Fahrenheit, which is roughly 16 to 19 degrees Celsius. Earplugs or an eye mask can help in a noisy home.
- Put the phone away: stop using phones, laptops and TV about 30 minutes before bed.
- Watch late meals: avoid large meals, alcohol, and spicy or fried food close to bedtime.
- Cut late caffeine: limit tea, coffee and other caffeinated drinks in the afternoon and evening.
- Build a wind-down routine: reading, journaling, meditation or a warm bath can signal the body that it is time to sleep.
- Stay active: regular exercise and a healthy diet support better sleep, as per the CDC.
A quick way to work out your bedtime
Start with your wake-up time and count back the hours you need. For example, if you are 25 and wake at 6:30 am for college or work, 7 hours of sleep means being asleep by 11:30 pm. Since most people take a little time to fall asleep, getting into bed 15 to 20 minutes earlier is a practical buffer.
For a 15-year-old who must wake at 6 am for school, 8 to 10 hours means being asleep between 8 pm and 10 pm. Keep the timing the same through the week so the body clock settles.
Common mistakes when counting your sleep
- Counting time in bed, not time asleep: if you lie awake for an hour scrolling, that hour does not count towards your 7 hours.
- Relying on weekend catch-up: both the CDC and NSF advise keeping the same bedtime and wake time every day, so a late Sunday lie-in can make Monday night harder.
- Ignoring how you feel: the CDC notes that feeling tired even after enough hours can be a sign of poor sleep quality, so hours alone do not tell the full story.
- Forgetting naps for young children: the AASM ranges for infants, toddlers and preschoolers include naps, so add daytime sleep to the night total.
When to see a doctor
The CDC advises speaking to a healthcare provider if you regularly have trouble sleeping or notice signs of a sleep disorder. A doctor may ask you to keep a sleep diary or suggest a sleep study. Do not self-diagnose or start sleep medicines without medical advice.
Sleep has its odd news moments too. Read about the sleeping competition in Japan with a big cash prize, or the Sunil Grover video of him sleeping on a riverbank.
Frequently asked questions
How many hours of sleep does an adult need?
The AASM and Sleep Research Society recommend 7 or more hours a night for adults aged 18 to 60. The NSF suggests 7 to 9 hours for adults up to 64.
How much sleep does a teenager need?
Teenagers aged 13 to 17 need 8 to 10 hours of sleep every 24 hours, as per the AASM recommendations shared by the CDC.
Is 6 hours of sleep enough?
For most adults, no. The AASM and Sleep Research Society panel said 6 hours or less is not enough to sustain health and safety.
Do older people need less sleep?
Slightly. The NSF recommends 7 to 8 hours for people aged 65 and above, compared with 7 to 9 hours for younger adults.
Is sleeping more than 9 hours bad?
Not always. The AASM panel said it may be appropriate for young adults, people catching up on lost sleep and people who are ill. If you regularly need very long sleep, check with a doctor.
Sources: CDC: About Sleep, AASM adult sleep recommendation, National Sleep Foundation, NHLBI: Sleep Deprivation.
