How Much Sleep Do I Need?
Sleep needs change with age. Use the table below as a guide, then try our free sleep calculator to find your ideal bedtime and wake-up time.
Sleep Requirements by Age
| Age group | Recommended sleep (hours) |
|---|---|
| Newborns (0–3 months) | 14–17 |
| Infants (4–11 months) | 12–15 |
| Toddlers (1–2 years) | 11–14 |
| Preschool (3–5 years) | 10–13 |
| School age (6–13 years) | 9–11 |
| Teenagers (14–17 years) | 8–10 |
| Adults (18–64 years) | 7–9 |
| Older adults (65+) | 7–8 |
Effects of Sleep Deprivation
Not getting enough sleep can affect mood, focus, immunity, and long-term health. Short-term effects include daytime sleepiness, irritability, and poor concentration. Over time, chronic sleep deprivation is linked to higher risk of heart disease, diabetes, and weight gain.
Tips for Better Sleep
- Keep a consistent sleep schedule, including on weekends.
- Limit screens and bright lights in the hour before bed.
- Avoid caffeine and large meals close to bedtime.
- Make your bedroom cool, dark, and quiet.
- Use our sleep calculator to time your sleep with 90-minute cycles.
Related Sleep Resources
- Bedtime Calculator to plan when to sleep.
- Wake Up Time Calculator for cycle-friendly wake times.
- How Many Hours of Sleep Do You Really Need? full guide.
Try the sleep calculator to get your personalized bedtime and wake-up times based on 90-minute sleep cycles.