Recommended hours of sleep by age
| Age group | Age | Hours per day |
|---|---|---|
| Newborn | 0–3 months | 14–17 (National Sleep Foundation) |
| Infant | 4–12 months | 12–16 incl. naps |
| Toddler | 1–2 years | 11–14 incl. naps |
| Preschool | 3–5 years | 10–13 incl. naps |
| School age | 6–12 years | 9–12 |
| Teen | 13–18 years | 8–10 |
| Adult | 18–60 years | 7 or more |
| Adult | 61–64 years | 7–9 |
| Older adult | 65+ years | 7–8 |
What time should I go to bed? (chart)
| Wake up at | Bedtime for 9 h (6 cycles) | 7.5 h (5 cycles) | 6 h (4 cycles) |
|---|---|---|---|
| 5:00 AM | 7:45 PM | 9:15 PM | 10:45 PM |
| 5:30 AM | 8:15 PM | 9:45 PM | 11:15 PM |
| 6:00 AM | 8:45 PM | 10:15 PM | 11:45 PM |
| 6:30 AM | 9:15 PM | 10:45 PM | 12:15 AM |
| 7:00 AM | 9:45 PM | 11:15 PM | 12:45 AM |
| 7:30 AM | 10:15 PM | 11:45 PM | 1:15 AM |
| 8:00 AM | 10:45 PM | 12:15 AM | 1:45 AM |
Sleep cycles, explained
During the night you go through about 4–6 cycles of roughly 90 minutes. Each one moves from light sleep to deep sleep (when the body repairs itself) and then REM sleep (dreaming, memory). Deep sleep is concentrated early in the night and REM later, so cutting the night short mostly costs you REM. Waking at the end of a cycle often feels easier than an alarm in the middle of deep sleep.
Signs you’re not getting enough sleep
- Needing an alarm every day and hitting snooze repeatedly
- Feeling drowsy while driving, in meetings or after lunch
- Relying on caffeine to get through the afternoon
- Sleeping much longer on weekends (“catch-up sleep”)
- Trouble concentrating, irritability, more cravings
The CDC reports that about a third of US adults regularly sleep less than the recommended amount. If you sleep enough but still feel exhausted, snore loudly or stop breathing at night, talk to a doctor about sleep apnea or other sleep disorders.
How to get more sleep
- Pick a fixed wake-up time and count back 7.5–9 hours for your bedtime.
- Dim lights and put screens away 30–60 minutes before bed.
- Keep your bedroom cool (around 65°F / 18°C), dark and quiet.
- Stop caffeine by early afternoon and avoid alcohol close to bedtime.
Questions
Is 7 hours of sleep enough?
For most adults, yes: the CDC recommends 7 or more hours. Some people feel best with 8 or 9.
How much sleep does a teenager need?
8 to 10 hours a night. Teens’ body clocks shift later, so early school start times make it hard to get enough.
How much sleep do women need?
The recommendation is the same for women and men: 7 or more hours for adults. Pregnancy, menopause and caregiving can make sleep harder, so some women need to plan more time in bed.
Can you catch up on sleep on weekends?
Partly. Sleeping in can reduce some sleepiness, but it doesn’t fully undo a week of short nights and can shift your body clock. A steady schedule works better.