Adult
7–9h
7 to 9 hours per night recommended
Adults need 7–9 hours (5–6 sleep cycles) for optimal health. Consistently getting under 7 hours increases risk of obesity, diabetes, heart disease, and weakened immunity.
Complete sleep guide by age
| Age group | Hours needed | Cycles |
|---|
| 👶 Newborn (0–3 months) | 14–17h | 9–11 cycles |
| 🍼 Infant (4–11 months) | 12–15h | 8–10 cycles |
| 🧒 Toddler (1–2 years) | 11–14h | 7–9 cycles |
| 🎒 Preschool (3–5 years) | 10–13h | 7–9 cycles |
| 📚 School age (6–12 years) | 9–12h | 6–8 cycles |
| 🎧 Teenager (13–17 years) | 8–10h | 5–7 cycles |
| 🎓 Young adult (18–25 years) | 7–9h | 5–6 cycles |
| 💼 Adult (26–64 years) | 7–9h | 5–6 cycles |
| 👴 Senior (65+ years) | 7–8h | 5–6 cycles |
Source: American Academy of Sleep Medicine & National Sleep Foundation recommendations
Signs your child isn't getting enough sleep
😤 Behavioural issues
Tantrums, aggression, and poor impulse control are often caused by sleep deprivation, not personality.
😴 Hard to wake up
A well-rested child wakes naturally near the right time. Dragging them out of bed daily means they need earlier bedtime.
📉 Poor focus
ADHD-like symptoms in kids are often sleep deprivation. Deep sleep is when the brain consolidates learning.
😮 Hyperactivity
Unlike adults who get sluggish when tired, children often become hyperactive — a counter-intuitive sign of exhaustion.
💡 Teenager tip: Teens have a biological phase delay — their melatonin releases later, making early bedtimes hard. Early school start times directly conflict with teenage biology. Where possible, let teens sleep until 8–9 AM on weekends.
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