How much sleep you need by age

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Sleep is truly one of life’s simplest yet most essential acts of self-care. Yet, many of us wonder: exactly how many hours of sleep do we need to feel our best? The answer varies quite a bit depending on your age, and understanding this can help you prioritize rest in your busy life.

There’s nothing quite like surrendering to deep, restful sleep — where stress melts away and your body quietly recharges for a brighter tomorrow. Prioritize your sleep, and watch your days bloom with fresh energy and balance.
Photo by Vladislav Muslakov on Unsplash

Dr. Sudhir Kumar, a respected neurologist, recently shared some eye-opening insights on X (formerly Twitter) about how much sleep the average person needs at every stage of life:

  • Newborns (up to 3 months): 14 to 17 hours

  • Infants (4 to 12 months): 12 to 16 hours, including naps

  • Young children (1 to 5 years): 10 to 14 hours, including naps

  • School-aged kids (6 to 12 years): 9 to 12 hours

  • Teenagers (13 to 18 years): 8 to 10 hours

  • Adults (18 years and older): 7 to 9 hours

Naturally, these numbers are averages — everyone’s body has its own rhythm influenced by genes, health, and lifestyle.

Why do babies need so much more sleep than grown-ups? It’s because their brains are in the fastest phase of growth, building crucial connections that shape learning and memory. “Sleep is like the brain’s nightly maintenance crew,” explains Dr. Jagadish Hiremath, a public health expert. “For infants, it’s vital for brain development and immune health. As we grow, sleep supports brain function and emotional balance rather than rapid growth.”

Skipping sleep isn’t harmless. In the short run, it can dull your focus, slow reactions, and sour your mood. Long-term, it raises the risk of high blood pressure, heart disease, diabetes, and even cognitive decline like Alzheimer’s. It also fuels anxiety and depression.

So how can parents and caregivers help kids—and especially teens—stick to healthy sleep schedules? Consistency is key. Setting calming bedtime routines, limiting screen time an hour before sleep, keeping bedrooms dark and cool, and encouraging daytime exercise all make a meaningful difference. For teens balancing school and social pressures, good sleep is a secret weapon for better grades and well-being.

In the end, sleep is far from just ‘turning off.’ It’s the magic time when our bodies heal, minds reset, and energy for tomorrow is quietly recharged.

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