How Many Hours of Sleep Do I Need?

Categories health sleep wellness sleep-duration

Getting enough high-quality sleep is essential for maintaining good health and well-being. The number of hours you need to sleep varies depending on your age, lifestyle, and individual needs. Below are general sleep recommendations based on age groups:

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-aged children (6-13 years): 9-11 hours
Teenagers (14-17 years): 8-10 hours
Adults (18-64 years): 7-9 hours
Older Adults (65+ years): 7-8 hours

While these guidelines provide a helpful starting point, individual sleep needs can vary. Listen to your body—if you feel consistently tired or are experiencing difficulties staying alert, you may need more sleep. Additionally, quality of sleep is just as important as duration. Poor sleep habits, stress, or health issues can disrupt sleep and leave you feeling unrefreshed.

To improve sleep quality, consider establishing a consistent sleep schedule, reducing screen time before bed, maintaining a comfortable sleep environment, and avoiding caffeine in the evening. If you're still struggling with sleep despite trying these strategies, consider consulting a healthcare professional to rule out underlying conditions such as insomnia or sleep apnea.