How Much Sleep Do I Need by Age? (The Ultimate Guide & Chart)
Ask a stranger how much sleep you need, and they will almost certainly say: "Eight hours." It is the most repeated health statistic in the world. It is also frequently wrong. The "8-hour rule" is a blanket average for healthy adults, but it completely ignores the most critical factor in your biology: Your Age.
Your sleep needs evolve as your brain develops, matures, and ages. To wake up feeling rested, you need to target the number that matches your biological stage. Here is the definitive breakdown of sleep needs by age, based on the latest data from the National Sleep Foundation, and how to use a Sleep Calculator to plan the perfect schedule for every member of your family.
The Official Sleep Duration Chart
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Before we dive into the science, here are the numbers. Note that these are recommended ranges. Some people are "Short Sleepers" (genetically fine with less), and some are "Long Sleepers."
| Age Group | Age Range | Recommended Sleep |
|---|---|---|
| Newborns | 0–3 Months | 14 to 17 hours |
| Infants | 4–11 Months | 12 to 15 hours |
| Toddlers | 1–2 Years | 11 to 14 hours |
| Preschoolers | 3–5 Years | 10 to 13 hours |
| School Age | 6–13 Years | 9 to 11 hours |
| Teenagers | 14–17 Years | 8 to 10 hours |
| Young Adults | 18–25 Years | 7 to 9 hours |
| Adults | 26–64 Years | 7 to 9 hours |
| Older Adults | 65+ Years | 7 to 8 hours |
Deep Dive: Why The Numbers Change
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Why does a baby need 17 hours while a grandparent only needs 7? It comes down to what the brain is doing during sleep.
1. The Growth Phase (Babies & Children)
For infants and toddlers, sleep is construction work. REM sleep makes up about 50% of a baby's sleep, as their brain forms synapses at an explosive rate. Growth hormone is also released almost exclusively during deep sleep in children.
2. The Shift Phase (Teenagers)
This is the most misunderstood group. Society forces teens to wake up at 6:30 AM, but their biological clock naturally shifts 2 hours later during puberty. Asking a teen to wake up at 7:00 AM is biologically equivalent to asking an adult to wake up at 4:30 AM. They need 8 to 10 hours, but most get less than 7. Learn more about chronotypes and sleep timing.
3. The Maintenance Phase (Adults)
Once the brain is fully developed (around age 25), sleep needs stabilize. The sweet spot is 7.5 hours (5 full 90-minute cycles). Consistently getting less than 6 hours creates "sleep debt" that leads to long-term health risks.
4. The Fragmentation Phase (Seniors)
As we age, our sleep architecture changes. Seniors spend less time in Deep Sleep and more time in Light Sleep, causing them to wake up more often. They often feel they need less sleep, but they actually just struggle to stay asleep.
How to Calculate Your Personal Requirement
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You can do a 3-day experiment at home on a vacation. Go to bed when tired and sleep until you wake up naturally, with no alarm. Record the duration each day. If you naturally wake up after 7 hours and 20 minutes, you are likely a 5-Cycle Sleeper. If you consistently sleep for 9 hours, you are a Long Sleeper (6 Cycles). Once you know your natural duration, you can use our tool to engineer your daily schedule around it. For power naps, check our nap length calculator guide.
Conclusion: One Size Does Not Fit All
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Sleep is the foundation of health, but your foundation shifts as you build your life. Don't guess. Look at the chart, find your range, and then use the calculator to lock in your perfect bedtime.
Disclaimer: This chart is for general guidance. If you consistently sleep more than 10 hours or feel tired after 8 hours, consult a doctor to rule out thyroid issues or sleep apnea.