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How Much Sleep Should I Get? – Dr. David Long

How Much Sleep Should I Get?

• Adults aged 18-64 should get 7-9 hours of sleep every night for optimal functioning. 

• Teens aged 13-17 need 8-10 hours, while kids aged 6-12 require 9-11 hours. 

• Infants between 4-11 months need 12–15 hours per day and toddlers of 1-3 years should get 11-13 hours per day.

• Not getting enough sleep can have serious negative health consequences, so creating a regular sleep routine is important. 

• Other helpful tactics include exercising regularly, avoiding large meals and alcohol before bedtime, and limiting daytime naps.

• Everyone’s sleep needs may vary slightly, but it’s important to strive for the recommended amount of sleep for each age group to maintain physical and mental wellbeing.

Sleep is Significant!

How much sleep do you need at different ages? It’s a question we all ask ourselves as our bodies grow and change. To get the best rest, it’s important to know how much sleep is ideal for your age group.


For adults aged 18-64, seven to nine hours of sleep is recommended. This will help ensure you feel rested, alert and energized during the day. Teens aged 13-17 should get eight to 10 hours of sleep each night for optimal functioning. Kids aged 6-12 should aim for nine to 11 hours of sleep.


Infants between 4-11 months need a lot of sleep, usually 12–15 hours per day. Toddlers of 1-3 years should get between 11-13 hours per day, depending on their individual needs.


Not getting enough sleep may increase your risk for a range of chronic health issues, such as diabetes, high blood pressure, depression and obesity. Lack of sleep can also impair your judgment, reaction time and concentration levels.


If you’re having trouble falling asleep or staying asleep, try to create a routine for yourself. Stick to a bedtime and wake-up time that works best for your lifestyle and stick with it even on weekends. Turn off electronics at least an hour before bed and avoid caffeine after noon. Other helpful tactics include getting regular exercise, avoiding huge meals and alcohol close to bedtime, and limiting daytime naps.


To ensure that you’re getting the right amount of sleep for your age, here’s a breakdown:


• Newborns (0-3 months): 14-17 hours per day

• Infants (4-11 months): 12-15 hours per day

• Toddlers (1-2 years): 11-14 hours per day

• Preschoolers (3-5): 10-13 hours per day

• School age children (6-13): 9-11 hours per day

• Teenagers (14-17): 8-10 hours per day

• Young adults (18-25): 7-9 hours per day

• Adults (26-64): 7-9 hours per day

• Older adults (65+): 7-8 hours per day


These numbers may not be set in stone, as everyone’s sleep needs vary slightly. However, getting the recommended number of hours is important for your physical and mental health, as well as your overall wellbeing.


In addition to getting enough sleep at night, daytime naps can be beneficial for certain age groups. Infants should get several brief naps during the day, while toddlers typically need one or two naps per day. Preschoolers may still take a nap, and teenagers may benefit from an occasional afternoon snooze. Adults will usually not need naps but can take them if they are feeling tired during the day.


It is important to consider your age when planning how much sleep you should get. Getting inadequate amounts of sleep can have long-term health implications, so it is important to get the right amount of sleep for your age.

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