How much sleep do you need by age?

The recommended amount of sleep falls from 14–17 hours a day for newborns to 7–8 hours for adults over 65. Here is the full chart, the source for every row, and what the ranges mean in practice.

Sleep chart by age

This table follows CDC’s “getting enough sleep” chart, which combines three expert consensus statements: the National Sleep Foundation (NSF), the American Academy of Sleep Medicine (AASM) for children and teenagers, and the AASM with the Sleep Research Society for adults [3]. We checked each row against the original statement and show the source per row, with a note where sources differ.

Babies, toddlers and preschoolers

For newborns up to 3 months, CDC lists 14–17 hours a day, a figure from the National Sleep Foundation [3][4]. The AASM deliberately doesn’t give a figure for babies under 4 months, because of the wide range of normal variation in how long and when they sleep and too little evidence linking it to health outcomes [2]. NHLBI likewise says that sleep patterns vary widely before 4 months [5]. In other words, if your newborn sleeps more or less than the chart, that isn’t necessarily a problem; ask your pediatrician or health visitor if you are worried.

From 4 months the AASM consensus applies: infants 4–12 months should sleep 12–16 hours per 24 hours including naps, children 1–2 years 11–14 hours, and children 3–5 years 10–13 hours [2]. NHLBI notes that sleep experts consider naps appropriate for children under age 7 [5], so for this age group it’s the total across the day that counts.

The NSF’s own bands are slightly different: it gives 12–15 hours for babies 4–11 months [4]. We use the AASM figures in the chart because CDC does, and note the NSF figure alongside.

School-age children and teenagers

Children 6 to 12 should sleep 9 to 12 hours per 24 hours, and teenagers 13 to 18 should sleep 8 to 10 hours, on a regular basis [2]. CDC’s chart shows the teen row as 13–17 years and starts its adult row at 18 [3]; the AASM statement runs to 18 [2]. The NSF uses 6–13 years (9–11 hours) and 14–17 years (8–10 hours) [4].

The AASM panel explains why the numbers matter: regularly sleeping fewer than the recommended hours is associated with attention, behavior and learning problems, and insufficient sleep also increases the risk of accidents, injuries, hypertension, obesity, diabetes and depression [2]. It adds that regularly sleeping more than the recommended hours may be associated with adverse outcomes too [2].

In practice, a 9-hour night for a teenager who has to be up at 7:00 AM means being asleep by 10:00 PM. The bedtime calculator works this out for any wake-up time: choose the 6-cycle bedtime for 9 hours.

Adults

The AASM and Sleep Research Society consensus recommends that adults sleep 7 or more hours per night on a regular basis to promote optimal health [1]. The panel reviewed 5,314 scientific articles and linked regularly sleeping less than 7 hours with weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression, impaired immune function, more errors and a greater risk of accidents [1].

NHLBI puts it as a range: experts recommend adults sleep between 7 and 9 hours a night [5]. The NSF gives 7–9 hours for ages 18–64 [4]. The AASM statement doesn’t set an upper limit: it says more than 9 hours a night may be appropriate for young adults, people recovering from sleep debt and people who are ill, and that for others it is uncertain whether sleeping more than 9 hours is associated with health risk [1].

Older adults

For people aged 65 and over, CDC lists 7–8 hours, from the National Sleep Foundation [3][4]; for 61–64 it lists 7–9 hours [3]. NINDS points out that most adults need 7–9 hours a night, even older people, but that older people may have more trouble getting enough sleep and are more likely to take medications that can interfere with sleep [6]. Sleep also changes in make-up: as you age, you spend less of your time in REM sleep [6].

Why your number may differ

All of these figures are ranges for groups of people. The AASM adult statement notes that individual variability in sleep need is influenced by genetic, behavioral, medical and environmental factors [1]. NINDS says there is no magic amount of sleep that works for everybody of the same age [6]. The National Sleep Foundation goes further, suggesting that an additional hour or two on either side of a given range may be appropriate depending on the person [4].

So the chart is a starting point. A practical check is how you feel during the day after a run of regular nights. CDC lists trouble falling asleep, repeatedly waking during the night, and feeling sleepy or tired even after getting enough sleep as signs of poor sleep quality [3]: getting the hours isn’t the whole story.

Men, women and sleep

People often ask whether men and women need different amounts of sleep. The guidance we checked doesn’t make that distinction: the CDC chart, the AASM statements and the NSF recommendations all give one range per age group [3][1][4]. We don’t publish sex-specific numbers because these sources don’t.

Turning the chart into a bedtime

1. Find your age group’s range in the chart, or use the quick lookup above.
2. Decide on a realistic target within it: for an adult, 7.5 hours (5 cycles) is a common choice.
3. Enter your wake-up time in the bedtime calculator and pick the bedtime that gives that many hours.
4. Keep it steady: CDC lists going to bed and getting up at the same time every day among habits that improve sleep [3].

If you’ve been falling short, the sleep debt calculator shows how a week compares with your need.

When to talk to a doctor

The AASM advises parents who are concerned that their child is sleeping too little or too much to consult their healthcare provider for evaluation of a possible sleep disorder [2], and the adult statement says people concerned they are sleeping too little or too much should do the same [1]. NHLBI gives the same advice for adults and children [5].

This article is general information, not medical advice. If you have ongoing trouble sleeping, loud snoring, or daytime sleepiness, talk to a doctor.

Last reviewed October 21, 2026 by the CycleRest team (sources re-checked; no medical reviewer). Editorial policy