How much sleep do you need?

Date: 03/09/18

A good night’s sleep is important for all ages. How long you sleep is just as important as the quality of sleep. Waking up no more than one time per night and falling asleep in 30 minutes or less are examples of quality sleeping habits. Good sleep is key to a healthy lifestyle and can benefit your heart, weight, mind and mood. 

Follow these tips to improve the quality of your sleep:

• Keep a regular and consistent sleep schedule and bedtime routine.
• Make your bedroom conducive to sleep – dark, cool and quiet.
• Limit screen time before bed. Keep computers, phones and TVs out of the bedroom.
• Avoid large meals, caffeine and alcohol before bedtime.

 

Find out how much sleep is recommended for different age groups

Age Group	Recommended Hours of Sleep Per Day
Newborn – 0-3 months	14–17 hours (National Sleep Foundation)1
Infant – 4–12 months	12–16 hours per 24 hours (including naps)2
Toddler – 1-2 years	11–14 hours per 24 hours (including naps)2
Preschool – 3-5 years	10–13 hours per 24 hours (including naps)2
School Age – 6-12 years	9–12 hours per 24 hours2
Teen – 13-18 years	8–10 hours per 24 hours2
Adult – 18-60 years	7 or more hours per night3
61-64 years	7–9 hours1
65 years and older	7–8 hours1

1.   Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, et al. The National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40–43.
2.   Paruthi S, Brooks LJ, D'Ambrosio C, Hall WA, Kotagal S, Lloyd RM, et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med. 2016;12(6):785–786.
3.   Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843–844.