How much sleep do you need by age?

Sleep guidelines

  • Birth to 3 months: 14 to 17 hours
  • 4 to 11 months: 12 to 16 hours
  • 1 to 2 years: 11 to 14 hours
  • 3 to 5 years: 10 to 13 hours
  • 6 to 12 years: 9 to 12 hours
  • 13 to 18 years: 8 to 10 hours
  • 18 to 64 years: 7 to 9 hours
  • 65 years and older: 7 to 8 hours
  • Sleep quality. If your sleep is frequently interrupted, you’re not getting quality sleep. The quality of your sleep is just as important as the quantity.
  • Previous sleep deprivation. If you’re sleep deprived, the amount of sleep you need increases.
  • Pregnancy. Changes in hormone levels and physical discomfort can result in poor sleep quality.
  • Aging. Older adults need about the same amount of sleep as younger adults. As you get older, however, your sleeping patterns might change. Older adults tend to sleep more lightly, take longer to start sleeping and sleep for shorter time spans than do younger adults. Older adults also tend to wake up multiple times during the night.

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