Sleep Hours by Age — Full Chart
The amount of sleep the body needs changes with age: a newborn sleeps more than double an adult. Choose the age group below to see the recommended range from the National Sleep Foundation, or check the full chart right after.
Recommended sleep per day
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Choose the age group above.
Sleep hours by age chart
| Age group | Recommended sleep per day |
|---|---|
| Newborn (0 to 3 months) | 14 to 17 hours |
| Infant (4 to 11 months) | 12 to 15 hours |
| Toddler (1 to 2 years) | 11 to 14 hours |
| Preschooler (3 to 5 years) | 10 to 13 hours |
| School-age (6 to 13 years) | 9 to 11 hours |
| Teenager (14 to 17 years) | 8 to 10 hours |
| Young adult (18 to 25 years) | 7 to 9 hours |
| Adult (26 to 64 years) | 7 to 9 hours |
| Older adult (65 years or more) | 7 to 8 hours |
These values come from the National Sleep Foundation consensus, published in 2015 after reviewing hundreds of studies. They’re ranges, not fixed numbers: an hour more or less can be normal for each person.
Why sleep needs decrease with age
In the first months of life, the brain grows and organizes itself at an intense pace, and sleep is a central part of that process — which is why babies sleep so much. Throughout childhood and adolescence, the need gradually decreases but stays high, tracking development. In adulthood, it stabilizes in the 7-to-9-hour range. In older adults, the need drops only slightly; what changes more is quality: sleep becomes lighter and more prone to waking.
Signs that a child or teenager isn’t getting enough sleep
- Difficulty waking up and grumpiness in the morning
- Sleepiness, inattention, or hyperactivity during the day
- Needing to “catch up” on sleep by sleeping a lot on weekends
- Drop in school performance
In teenagers, the natural delay in the body clock makes them go to bed late and need to wake up early for school, a mismatch that builds up sleep debt. Understand that buildup in the sleep debt calculator.
For babies, and to measure your own night
For sleep in the first months and daytime naps, see ideal sleep hours for babies. And, to calculate how much you yourself slept in a given night, use the sleep duration calculator.
This content is for informational purposes and does not replace medical evaluation. Individual needs vary; persistent sleep difficulties, at any age, deserve a consultation.
Frequently asked questions
How many hours of sleep by age?
Newborns need 14 to 17 hours; school-age children, 9 to 11; teenagers, 8 to 10; adults, 7 to 9; and older adults, 7 to 8 hours a day, according to the National Sleep Foundation.
Do older adults need less sleep?
A little. The recommendation for older adults is 7 to 8 hours, versus 7 to 9 for adults. Older adults' sleep tends to be lighter and more fragmented, but the need doesn't drop drastically.
Do teenagers need more sleep than adults?
Yes. Teenagers aged 14 to 17 need 8 to 10 hours, more than adults. Because their body clock naturally delays, many go to bed late and wake up early for school, building up sleep debt.
Do these hours include naps?
Yes, especially for infants and toddlers, whose daily total adds up nighttime sleep and daytime naps. For adults, the recommendation mainly refers to nighttime sleep.
Sources
- How Much Sleep Do You Really Need? (National Sleep Foundation)
- Sleep Duration Recommendations (Hirshkowitz M et al., Sleep Health, 2015)
Written by Lucas Silva · Reviewed by Lucas Silva · Updated on July 20, 2026