Sleep by Age Chart
Recommended sleep duration by age from newborns to seniors. Science-based guidelines from sleep experts.
| Age Group | Recommended Hours | Notes |
|---|---|---|
| Newborn (0-3 months) | 14-17 | Frequent waking for feeding is normal |
| Infant (4-11 months) | 12-15 | Naps consolidate to 2-3 per day |
| Toddler (1-2 years) | 11-14 | 1-2 naps per day |
| Preschool (3-5 years) | 10-13 | May drop naps around age 5 |
| School Age (6-13) | 9-11 | Consistent bedtime is important |
| Teen (14-17) | 8-10 | Circadian rhythm shifts later |
| Young Adult (18-25) | 7-9 | Most adults need 7-9 hours |
| Adult (26-64) | 7-9 | Quality matters as much as quantity |
| Older Adult (65+) | 7-8 | Lighter sleep is common |
About Sleep by Age Chart
Recommended sleep duration by age from newborns to seniors. Science-based guidelines from sleep experts. This tool uses evidence-based sleep science to provide accurate recommendations for better rest.
The Science of Sleep Cycles
A complete sleep cycle lasts approximately 90 minutes and consists of four stages: two stages of light sleep, one stage of deep sleep, and REM (Rapid Eye Movement) sleep. Waking up between cycles, rather than in the middle of one, helps you feel more refreshed and alert.
Tips for Better Sleep
- Maintain a consistent sleep schedule, even on weekends
- Keep your bedroom cool (65-68 degrees F) and dark
- Avoid screens for at least 30 minutes before bed
- Limit caffeine intake after 2 PM
- Exercise regularly, but not close to bedtime
Frequently Asked Questions
How does the Sleep by Age Chart work?
Recommended sleep duration by age from newborns to seniors. Science-based guidelines from sleep experts.
Is this tool based on science?
Yes. Our calculations are based on sleep science research, including the standard 90-minute sleep cycle model and recommendations from sleep medicine experts.