We often hear that we should get eight hours of sleep. But sleep needs change with age and vary between people. In Part 2 of Sleep Science, we look at what major sleep organisations recommend and how to tell whether you are getting enough.
Recommended sleep by age
The following ranges are based on guidance from organisations such as the American Academy of Sleep Medicine and the US National Sleep Foundation. They are for total sleep in 24 hours, including naps for young children.
- Infants (4 to 12 months): about 12 to 16 hours.
- Toddlers (1 to 2 years): about 11 to 14 hours.
- Preschool children (3 to 5 years): about 10 to 13 hours.
- School-age children (6 to 12 years): about 9 to 12 hours.
- Teenagers (13 to 18 years): about 8 to 10 hours.
- Adults (18 to 60 or so): 7 hours or more.
- Older adults (65+): about 7 to 8 hours.
Newborns sleep a great deal but in short, irregular periods. Parents should follow advice from their health providers for newborns.
Why teenagers struggle
During adolescence, the body clock naturally shifts later. Many teenagers do not feel sleepy until late at night, but school often starts early. This mismatch means many teens are chronically short of sleep. Some schools and regions have explored later start times for this reason.
Older adults
As people age, sleep often becomes lighter and more broken, with less deep sleep. Many older adults wake earlier. However, the need for sleep does not disappear. Persistent poor sleep in older age can be linked to health conditions or medications and is worth discussing with a doctor.
Quality matters too
Time in bed is not the same as good sleep. Signs of good-quality sleep include:
- Falling asleep within about 30 minutes of trying.
- Waking up no more than briefly during the night.
- Getting back to sleep fairly quickly if you do wake.
- Feeling reasonably refreshed during the day.
Signs you are not getting enough sleep
- Needing an alarm and hitting snooze repeatedly.
- Feeling very sleepy during the day or dozing off in meetings, classes or while watching TV.
- Relying heavily on caffeine to function.
- Irritability, low mood or trouble concentrating.
- Sleeping much longer at weekends to "catch up."
Drowsy driving is dangerous. If you ever feel sleepy behind the wheel, stop somewhere safe and rest.
Can you catch up on sleep?
A few extra hours at the weekend can help you feel better after a short week, but research suggests it does not fully reverse the effects of regular sleep loss. A consistent schedule with enough sleep every night is better for health.
Is too much sleep a problem?
Some studies link regularly sleeping much longer than recommended with health problems. Often, long sleep can be a sign of an underlying issue rather than the cause. If you sleep a lot and still feel very tired, talk to a doctor.
Find your own number
A simple test: on a holiday when you have no alarms, go to bed at a regular time and see when you wake naturally after a few days. That gives a good idea of your personal sleep need.
In Part 3, we share science-backed habits to help you sleep better.
Sleep Science: the full series
- Part 1: How Sleep Works
- Part 2: How Much Sleep You Need (you are here)
- Part 3: Better Sleep Habits
- Part 4: Caffeine, Alcohol and Food
- Part 5: Screens, Light and Melatonin
- Part 6: Insomnia
- Part 7: Snoring and Sleep Apnoea
- Part 8: Naps, Shift Work and Jet Lag
This article is for general information only and is not medical advice. If you have ongoing sleep problems, loud snoring, breathing pauses or daytime sleepiness, please speak to a doctor.
