Sleep Better With National Sleep Foundation’s Recommended Sleep Times

Having healthy sleeping habits has effects on every function in our body. When we sleep well, we are more productive with better mood, our heart and immune system becomes healthier and stronger, our energy levels are much higher…and studies have even shown that having healthy sleeping habits lead to a longer life.

So if you’re having trouble sleeping, know that it’s incredibly important to get back on the healthy sleeping track. However, don’t stress about it – stress is usually the cause of bad sleep in the first place. Instead, try not to use electronics right before you go to bed, and don’t overeat either. Practicing yoga and meditation during the day can also help.

But having a quality sleep is not all that matters – according to the National Sleep Foundation (NSF), the time we spend sleeping also matters.

NSF’s Recommendations

The NSF recommends we tune our sleep habits to our own age. For example, children will need more sleep hours than adults – nothing groundbreaking there, right?

But according to NSF and a multi-disciplinary expert panel that developed age-specific recommended sleep durations, we don’t belong to “children, adults and seniors” groups, as these are way too simplistic. Instead, we now have newborns, infants, toddlers, preschoolers, school-age children, teenagers, younger adults, adults and older adults. So let’s take a look at their age-specific sleep durations.



Newborns (0 to 3 months): 14 to 17 sleep hours every day.

Infants (4 to 11 months): 12 to 15 sleep hours every day.

Toddlers (1 to 2 years): 11 to 14 sleep hours every day.

Preschoolers (3 to 5 years): 10 to 13 sleep hours every day.

School age children (6 to 14 years): 9 to 11 sleep hours every day.

Teenagers (14 to 17 years): 8 to 10 sleep hours every day.

Younger adults (18 to 25 years): 7 to 9 sleep hours every day.

Adults (26 to 64 years): 7 to 9 sleep hours every day.

Older adults: 7 to 8 sleep hours every day.


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