Sleep needs vary by age and individual. How much sleep do i need has rough population recommendations but significant individual variation. This guide covers AASM/Sleep Foundation recommendations and how to assess your needs.
By age (adults and children)
- Newborns (0-3 months): 14-17 hours
- Infants (4-11 months): 12-15 hours
- Toddlers (1-2 years): 11-14 hours
- Preschoolers (3-5 years): 10-13 hours
- School age (6-13): 9-11 hours
- Teens (14-17): 8-10 hours
- Young adults (18-25): 7-9 hours
- Adults (26-64): 7-9 hours
- Older adults (65+): 7-8 hours
Individual variation
Within ranges, significant variation exists:
- Some people genuinely need 6 hours
- Others need 9+
- Both can be normal
- Genetic factors
Signs you’re getting enough
- Wake feeling refreshed
- Don’t need alarm to wake (or wake near alarm naturally)
- Stay alert during day without caffeine
- Don’t fall asleep in passive situations
- Mood and cognition normal
Signs of insufficient sleep
- Daytime sleepiness
- Difficulty concentrating
- Mood changes
- Microsleeps
- Need lots of caffeine
- Sleep markedly different on weekends (suggests workweek deficit)
Quality vs quantity
Both matter:
- Fragmented sleep less restorative
- Sleep apnea reduces quality
- Conditions affecting deep sleep matter
- Total time in bed isn’t actual sleep time
Frequently Asked Questions
Can I “make up” lost sleep?
Partial recovery possible with extended sleep. Not full recovery.
Is 6 hours enough?
For some genuinely. For most, insufficient.
Why do I sleep more on weekends?
Suggests workweek sleep debt. Try shifting weekday schedule.
Do older adults need less sleep?
Slightly less but not dramatically. Many older adults are sleep deprived.
Why am I tired despite sleeping 8 hours?
Sleep quality issues, sleep apnea, depression, or other conditions warrant evaluation.
The bottom line on sleep needs
Adults: 7-9 hours. Individual variation exists. Quality matters as much as quantity. Assess by daytime function.