Getting enough sleep is crucial for our overall health and well-being. Sleep deprivation can lead to a wide range of health problems, including increased risk of obesity, heart disease, and mental health issues.

As we go through different stages of life, our sleep needs change. In this article, we will provide a refreshed table of sleep guidelines by age to help you ensure you and your loved ones are getting the right amount of sleep.

Newborns (0-3 months)

Newborns need a lot of sleep to support their rapid growth and development. On average, they require 14 to 17 hours of sleep per day. However, their sleep is often fragmented into shorter periods, with wakeful periods for feeding and diaper changes.

Infants (4-11 months)

During this stage, sleep patterns become more predictable, and infants start to sleep for longer stretches at night. They still need about 12 to 15 hours of sleep per day, which includes naps.

Establishing a consistent bedtime routine can help them develop healthy sleep habits.

Toddlers (1-2 years)

Toddlers need around 11 to 14 hours of sleep per day. Most toddlers transition from two naps to one nap during this stage, which typically lasts for 1 to 3 hours.

Encourage a regular sleep schedule and create a calm sleep environment to help them wind down before bedtime.

Preschoolers (3-5 years)

Preschoolers typically need 10 to 13 hours of sleep per day. Many children in this age group no longer take regular naps, but they may still benefit from a short nap in the afternoon.

Set consistent bedtimes and wake-up times to regulate their sleep-wake cycles.

School-Age Children (6-13 years)

Children of this age group require 9 to 11 hours of sleep to support their growth and development. However, factors such as homework, extracurricular activities, and screen time can impact their sleep.

Encourage good sleep hygiene by establishing a screen-free bedtime routine and creating a sleep-friendly bedroom environment.

Teenagers (14-17 years)

Teenagers often face challenges when it comes to getting enough sleep. Hormonal changes, increased academic demands, and social activities can lead to insufficient sleep. They need 8 to 10 hours of sleep per night.

Encourage them to establish a regular sleep schedule and limit caffeine intake, as it can interfere with their ability to fall asleep.

Young Adults (18-25 years)

Young adults still require 7 to 9 hours of sleep per night. However, the demands of work, studies, and social life can make it difficult to prioritize sleep.

It’s important to recognize the importance of sleep for overall well-being and establish healthy sleep habits early on.

Adults (26-64 years)

Adults, similar to young adults, need 7 to 9 hours of sleep to maintain optimal health. However, responsibilities and lifestyle factors can interfere with getting enough sleep.

Prioritize sleep by creating a bedtime routine and practicing relaxation techniques to promote quality sleep.

Older Adults (65+ years)

As we age, our sleep patterns may change. Older adults still need 7 to 8 hours of sleep per night, but they may experience more fragmented sleep and increased difficulty falling asleep.

Creating a comfortable sleep environment, limiting daytime napping, and practicing good sleep hygiene can help improve sleep quality.

Conclusion

Getting enough sleep is essential for people of all ages. The refreshed table of sleep guidelines by age can serve as a helpful reference to ensure you and your loved ones are meeting the recommended sleep requirements.

Remember that sleep needs may vary among individuals, and it’s important to prioritize sleep and establish healthy sleep habits for optimal health and well-being.