The amount of sleep needed to function at your best varies by individual, but the National Sleep Foundation offers evidence-based guidelines grounded in sleep science research.
The Foundation has recently refined its recommendations based on expert consensus.
Updated Guidelines:
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 children (6-13 years): 9-11 hours
Teenagers (14-17 years): 8-10 hours
Young adults (18-25 years): 7-9 hours
Adults (26-64 years): 7-9 hours
Seniors (65+): 7-8 hours
What's New?
Most age groups now include an extra hour at the lower end of the range. For example, toddlers previously needed 12-14 hours; it's now 11-14 hours. Adult recommendations (up to 64 years) remain 7-9 hours unchanged. The 65+ group is a new addition.
Highly Individual:
These serve as guidelines only—optimal sleep duration depends on personal factors like genetics, lifestyle, and health.
Visit the National Sleep Foundation website for in-depth research and resources.
