Here’s the Ideal Amount of Sleep by Age for Kids and Adults

Sleep is the cornerstone of health and wellness. It’s what powers our bodies, sharpens our minds, and rejuvenates us for the day ahead. Yet, many of us struggle to figure out just how much sleep we actually need. Is seven hours enough? Should kids be going to bed earlier? Let’s break down the ideal amount of sleep by age and dive into the science of how you can get the best quality rest possible.

Why Sleep Matters More Than You Think

Sleep isn’t just “downtime” for your body. During sleep, your body carries out critical functions—repairing tissues, balancing hormones, and even cleansing your brain of toxins. For kids, sleep is even more vital because it supports growth and brain development. Think of sleep like recharging a battery: without enough of it, you’ll eventually run out of energy.

However, it’s not just about how long you sleep. The quality of your sleep matters just as much. You could log nine hours in bed but wake up feeling groggy if your sleep cycles are disrupted. To optimize your sleep, you first need to understand how much you really need—and that starts with looking at your age.

How Much Sleep Do You Really Need?

The National Sleep Foundation has clear guidelines on the recommended hours of sleep for different age groups. Here’s the breakdown:

• Newborns (0–3 months): 14 to 17 hours
• Infants (4–11 months): 12 to 15 hours
• Toddlers (1–2 years): 11 to 14 hours
• Preschoolers (3–5 years): 10 to 13 hours
• School-Age Kids (6–13 years): 9 to 11 hours
• Teenagers (14–17 years): 8 to 10 hours
• Young Adults (18–25 years): 7 to 9 hours
• Adults (26–64 years): 7 to 9 hours
• Older Adults (65+ years): 7 to 8 hours

Kids require more sleep because their bodies and brains are growing at an astonishing rate. For adults, the sweet spot tends to be between 7 and 9 hours, depending on individual needs.

The Science Behind Sleep Cycles

Not all sleep is created equal. Your body alternates between two main types of sleep: non-rapid eye movement (NREM) and rapid eye movement (REM). Each night, you go through 4–6 sleep cycles, with each cycle lasting about 90 minutes. Here’s what happens in those cycles:

1. Light Sleep (NREM Stages 1 & 2): Your body starts to relax, and your brain activity slows. Most of your night will be spent in this phase.
2. Deep Sleep (NREM Stage 3): This is the powerhouse phase where your body repairs muscles, releases growth hormones, and clears out brain toxins.
3. REM Sleep: This is when you dream. Your brain processes emotions, solidifies memories, and improves cognitive function.

If you’re not getting enough cycles of deep sleep or REM sleep, you’ll wake up feeling drained—even if you hit the recommended hours.

How Kids’ Bedtimes Impact Their Sleep

For children, establishing consistent bedtimes is crucial. Pediatric sleep psychologist Dr. Lynelle Schneeberg emphasizes that kids need predictable routines to help them settle into sleep. Here’s a rough guide to ideal bedtimes for kids:

• Infants (4–11 months): 6:00–7:00 p.m.
• Toddlers (1–2 years): 7:00–7:30 p.m.
• Preschoolers (3–5 years): 7:00–8:00 p.m.
• School-Age Kids (6–13 years): 8:00–9:30 p.m.
• Teenagers (14–17 years): 9:00–10:30 p.m.

For babies and toddlers, parents should allow 15–30 minutes for a calming bedtime routine. This could include a bath, storytime, or lullabies. But don’t overcomplicate it—too many steps can lead to stalling tactics from little ones.

Prioritizing Sleep Quality Over Quantity

Ever slept for eight hours and still woken up feeling like a zombie? That’s because sleep quality trumps quantity. Here are some common sleep disruptors and how to tackle them:

1. Snoring or Restless Partners: Consider earplugs or a white noise machine.
2. Screen Time: Turn off devices at least an hour before bed to avoid blue light interference.
3. Temperature: Keep your bedroom cool (around 65°F or 18°C is ideal).
4. Noise and Light: Use blackout curtains and consider a sound machine to create a peaceful environment.

Finding Your Natural Sleep Number

The “right” amount of sleep isn’t one-size-fits-all. Sleep expert Dr. Abhinav Singh suggests experimenting to find your natural sleep number. Try this: for 10–14 days, let your body wake up naturally without an alarm. Track how many hours you sleep each night. This will give you a clearer picture of how much rest your body truly needs.

Sleep trackers or apps can also help, but don’t rely on them exclusively. Trust how your body feels. If you wake up refreshed and energized, you’re likely hitting your ideal sleep target.

Creating a Wind-Down Routine

Both kids and adults benefit from a pre-bedtime ritual. Think of it as training your brain to recognize when it’s time to sleep. Here’s a simple 30-minute wind-down routine to try:

1. Take a Warm Shower or Bath: This raises your body temperature, which then drops afterward to signal your brain it’s time for bed.
2. Journal or Write a To-Do List: Clear your mind of stressors by putting them on paper.
3. Read or Listen to Something Calming: Avoid anything too stimulating—opt for fiction or lighthearted podcasts.
4. Practice Relaxed Breathing: Try deep breathing exercises or guided meditation.

By sticking to this routine, you’re essentially “training” your body to wind down on cue.

The Big Takeaway on Sleep

Sleep isn’t a luxury; it’s a necessity. From newborns to seniors, everyone has unique sleep needs based on their age, lifestyle, and internal rhythms. To feel your best, aim for quality over quantity, create a calming bedtime routine, and listen to your body’s cues.

So, how much sleep do you really need? The answer isn’t set in stone, but with a little experimentation and attention to sleep hygiene, you’ll find the sweet spot that leaves you feeling rested and ready to take on the world. Sweet dreams!