This post was written by Aaron Roberts, MD, PPG - Sleep Medicine.
Sleep is a crucial biological function that supports physical health, cognitive performance and emotional well-being. While there is no set amount of sleep guaranteed to wake up feeling refreshed the next day, there is a recommended amount of sleep one should strive for based on age according to the National Sleep Foundation. Below, we outline the ideal sleep durations and the consequences of sleep deprivation.
Sleep needs by age group
- Newborns (0-3 months)
- Recommended sleep: 14-17 hours per day
- Newborns sleep in short cycles and require frequent naps due to their developing circadian rhythms.
- Infants (4-12 months)
- Recommended sleep: 12-16 hours per day (including naps)
- Sleep is essential for rapid growth and brain development.
- Toddlers (1-2 years)
- Recommended sleep: 11-14 hours per day (including naps)
- Sleep contributes to motor skill development and emotional regulation.
- Preschoolers (3-5 years)
- Recommended sleep: 10-13 hours per day (including naps)
- Consistent bedtime routines help reinforce healthy sleep habits.
- School-age children (6-12 years)
- Recommended sleep: 9-12 hours per night
- Adequate sleep supports learning, memory consolidation and emotional stability.
- Teenagers (13-18 years)
- Recommended sleep: 8-10 hours per night
- Biological changes lead to later sleep-wake cycles, often conflicting with early school start times.
- Young adults and adults (18-64 years)
- Recommended sleep: 7-9 hours per night
- Quality sleep is essential for cognitive function, productivity and overall health.
- Older adults (65+ years)
- Recommended sleep: 7-8 hours per night
- Sleep patterns change with age, often leading to lighter sleep and earlier waking times.
Consequences of sleep deprivation
Insufficient sleep can lead to various health issues, including obesity, heart disease, weakened immune function and cognitive decline. In children and adolescents, inadequate sleep is linked to poor academic performance and behavioral problems. Adults suffering from chronic sleep deprivation may experience increased stress, anxiety and a higher risk of chronic illnesses.
Understanding and adhering to recommended sleep durations can significantly impact overall well-being. By prioritizing sleep hygiene and fostering healthy sleep habits from a young age, individuals can enhance their physical and mental health, improving quality of life across all age groups.
If you have concerns about your sleep quality or patterns, speak with your primary care provider to see if you might benefit from a referral to Parkview Sleep Medicine.
