How much sleep do I need?
Enter an age to see the recommended hours, and the bedtime that fits a given wake-up time.
Recommended sleep for every age
These ranges come from an expert panel convened by the US National Sleep Foundation, which reviewed hundreds of studies. Paediatric bodies, including the American Academy of Sleep Medicine, give very similar numbers. Indian paediatricians and sleep doctors use the same ranges.
| Age group | Age | Recommended | May be fine for some |
|---|---|---|---|
| Newborn | 0 to 3 months | 14 to 17 h | 11 to 19 h |
| Infant | 4 to 11 months | 12 to 15 h | 10 to 18 h |
| Toddler | 1 to 2 years | 11 to 14 h | 9 to 16 h |
| Preschool | 3 to 5 years | 10 to 13 h | 8 to 14 h |
| School age | 6 to 13 years | 9 to 11 h | 7 to 12 h |
| Teenager | 14 to 17 years | 8 to 10 h | 7 to 11 h |
| Young adult | 18 to 25 years | 7 to 9 h | 6 to 11 h |
| Adult | 26 to 64 years | 7 to 9 h | 6 to 10 h |
| Older adult | 65 years and above | 7 to 8 h | 5 to 9 h |
For babies and young children, the totals include daytime naps.
How to tell if you're getting enough
The numbers are a starting point. Your own need sits somewhere in that range, and the best test is how you feel by mid-morning. You're likely getting enough if:
- You wake up within a few minutes of your alarm, or even before it.
- You don't need tea or coffee to get through the morning.
- You don't nod off in meetings, on the bus, or the moment you sit on the sofa in the evening.
- Your weekend sleep is only about an hour longer than your weekday sleep.
If you routinely sleep two or three hours extra on Sundays, you're running a sleep debt. The sleep debt calculator will show you how big it is.
Teenagers are the most short-changed
Teenagers need 8 to 10 hours, and their body clocks naturally shift later at puberty. In India, early school timings, coaching classes, long commutes and phones combine to leave many teens sleeping six hours or less on school nights. That shows up in mood, marks and even weight. If you're a parent, protecting a 10 to 10:30 PM lights-out on school nights is one of the most useful things you can do.
Do older people need less sleep?
Not much less. People over 65 still need around 7 to 8 hours, but their sleep tends to be lighter and more broken, with less deep sleep. Waking at 4 or 5 AM is common. A consistent schedule, daylight in the morning and limiting daytime naps to 30 minutes usually helps more than spending longer in bed.
Questions people ask
How many hours of sleep does an adult need?
Adults aged 18 to 64 need 7 to 9 hours a night. Most people feel best at around 7.5 to 8 hours. Regularly getting less than 6 hours is linked to higher risk of high blood pressure, diabetes, weight gain and low mood.
Is 6 hours of sleep enough?
For most adults, no. A small number of people genuinely need only six hours, but most who think they're fine on six are just used to being tired. Read our guide Is 6 hours of sleep enough?
How much sleep does a 15 year old need?
Eight to ten hours a night. With a 6 AM wake-up for school, that means lights out between 8:00 and 10:00 PM, which is why so many Indian teenagers are short of sleep.
How much sleep does a 5 year old need?
Ten to thirteen hours in 24 hours, including any nap. Many five year olds have dropped their afternoon nap, so this usually means 10 to 11 hours at night.
Can you sleep too much?
Regularly sleeping more than 9 to 10 hours as an adult and still feeling tired can point to poor quality sleep, depression or another health issue. It's worth checking with a doctor.