How Much Sleep Do You Need?

The National Sleep Foundation has released new recommendations for sleep times. How much sleep you need depends on your age. Find out how much you need!

To create the new guidelines, the National Sleep Foundation gathered a panel of experts in the science of sleep as well as anatomy and physiology, pediatrics, neurology, gerontology and gynecology. The findings were published in the peer-reviewed journal Sleep Health: The Official Journal of the National Sleep Foundation.

Sleep deprivation comes with a slew of health concerns. Living with sleep debt can cause anxiety, depression, and even increase your risks for breast cancer and heart disease. Getting too much sleep may be just as bad as getting too little, however. Sleeping more than 10 hours a night have increased risk of obesity, stroke, diabetes, and poor mental health.

Related: What’s the best sleep position?

When it comes to kids, sleep ranges are a whole different story. Those growing bodies and developing brains need a lot more rest than we do. You’ll see that newborns need around twice as much sleep as adults, and that amount tapers as they get older.

The changes to sleep recommendations focused on children and teens, and the panel added two new age categories based on findings about sleep needs: Younger Adults and Older Adults. They narrowed and widened the sleep ranges for newborns, infants, toddlers, preschoolers, school age children, and teenagers. The only sleep range that didn’t change was for adults ages 26-64. You can see all of the new recommendations in the graphic below.

How much sleep do you need?


Bravo j.
Past Member 2 years ago

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Rose Becke3 years ago

I need at least 7 hours otherwise I am more Bitchy

Jennifer H.
Jennifer H3 years ago

I am in the 7-9 hour range. But I think it would be more helpful if I could actually "sleep" those hours. I usually wake up 2-3 times a night. By the time I have to get up, I feel more exhausted than when I went to bed. Thanks for sharing.

Nikki Davey
Nikki Davey3 years ago

I know I need more sleep

Lisa Zarafonetis
Lisa Zarafonetis3 years ago

Good to know. Thanks.

Manuela C.
Manuela C3 years ago

Thanks! I need about 9 hours.

M.N. J.
M.N. J3 years ago

I thought older adults need less sleep?

I know a lot of people in that topmost demographic who talk about the 4 hours they get and act like anyone who's still in bed after 5 a.m. is some sort of narcoleptic.

M. M.
M. M3 years ago

Need to start sleeping 1 more hour!...

Angela K.
Angela K3 years ago

Thanks for sharing

Julia Cabrera-Woscek

I need more than I bargain for.