Sleep is not wasted time. While you rest, your brain sorts memories, your body repairs tissue, and hormones that control appetite, mood and blood sugar are reset. Yet many adults regularly sleep less than they need. Here is how much sleep each age group should aim for, what happens when you fall short, and practical ways to sleep better.
Recommended sleep by age
The American Academy of Sleep Medicine and the CDC give these ranges for total sleep in 24 hours, including naps for young children:
| Age group | Recommended sleep |
|---|---|
| Infants 4–12 months | 12–16 hours |
| Toddlers 1–2 years | 11–14 hours |
| Preschool 3–5 years | 10–13 hours |
| School age 6–12 years | 9–12 hours |
| Teens 13–18 years | 8–10 hours |
| Adults 18–60 years | 7 or more hours |
| Adults 61–64 years | 7–9 hours |
| Adults 65 and older | 7–8 hours |
Newborns sleep 14 to 17 hours a day in short stretches. Individual needs vary a little, but regularly getting less than 7 hours is linked with health problems in adults. The CDC’s sleep resources have more detail.
What happens when you do not get enough
Short-term effects
- Daytime sleepiness and slower reaction times
- Poor concentration and memory
- Irritability, low mood and anxiety
- Higher risk of car crashes and workplace accidents
Drowsy driving is a major cause of crashes. If you are yawning, drifting between lanes or struggling to keep your eyes open, pull over safely.
Long-term health risks
Ongoing short sleep is associated with a higher risk of:
- Obesity and weight gain
- Type 2 diabetes
- High blood pressure, heart disease and stroke
- Depression
- Weaker immune response
Signs you are not sleeping enough
- You need an alarm to wake and hit snooze repeatedly
- You fall asleep within minutes of lying down at any time of day
- You doze during meetings, while reading or watching TV
- You sleep much longer on weekends to “catch up”
- You rely on caffeine to get through the day
Common reasons people sleep poorly
- Irregular schedules, shift work or late-night screens
- Caffeine, nicotine or alcohol late in the day
- Stress, worry or racing thoughts
- A bedroom that is too warm, bright or noisy
- Pain, frequent urination at night or reflux
- Sleep disorders such as insomnia, obstructive sleep apnea or restless legs syndrome
- Some medicines
Practical tips for better sleep
Keep a steady schedule
Go to bed and get up at the same times every day, including weekends. This anchors your body clock.
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Get morning light
Daylight soon after waking helps set your internal clock, making it easier to feel sleepy at night.
Build a wind-down routine
Spend 30 to 60 minutes before bed doing calm activities such as reading, a warm shower or gentle stretching. Dim the lights.
Limit screens before bed
Phones, tablets and laptops keep the mind alert. Try to put them away at least 30 minutes before sleep and keep them out of reach of the bed.
Watch caffeine and alcohol
Caffeine can stay in your system for many hours, so avoid it from mid-afternoon. Alcohol may help you fall asleep but disrupts sleep later in the night.
Make your bedroom sleep-friendly
Aim for a cool, dark and quiet room. Blackout curtains, earplugs or a fan can help. Keep the bed for sleep and intimacy, not work.
Be active during the day
Regular exercise improves sleep quality. Try to finish vigorous workouts a few hours before bedtime.
Keep naps short
If you nap, keep it to 20 to 30 minutes and before mid-afternoon.
If you cannot sleep, get up
If you are lying awake for what feels like more than 20 minutes, get up, go to another room and do something relaxing in dim light until you feel sleepy. This stops your brain linking the bed with frustration.
When poor sleep may be a disorder
Insomnia
Insomnia means trouble falling asleep, staying asleep or waking too early, at least three nights a week for three months or more, with daytime effects. The recommended first treatment for chronic insomnia is cognitive behavioral therapy for insomnia (CBT-I), a structured program that is often more effective long term than sleeping pills.
Obstructive sleep apnea
Warning signs include loud snoring, pauses in breathing noticed by a partner, gasping or choking at night, morning headaches and daytime sleepiness. Untreated sleep apnea raises the risk of high blood pressure and heart disease. It is diagnosed with a sleep study and is very treatable, for example with a CPAP device.
Restless legs syndrome
This causes an uncomfortable urge to move the legs, usually in the evening or at night, which eases with movement.
When to see a clinician
Talk to a healthcare professional if:
- Poor sleep lasts longer than a few weeks
- You feel very sleepy during the day despite enough time in bed
- Your partner notices loud snoring or breathing pauses
- You have fallen asleep while driving
- Sleep problems come with low mood or anxiety
Frequently asked questions
Is 6 hours of sleep enough?
For most adults, regularly sleeping 6 hours or less is not enough and is linked to health risks. A small number of people naturally need less sleep, but this is uncommon.
Can you catch up on sleep at the weekend?
Extra weekend sleep can ease some short-term tiredness but does not fully undo the effects of regular weekday sleep loss, and it can shift your body clock.
Are sleeping pills safe?
Some sleep medicines can help for a short period, but they can cause side effects, dependence or next-day drowsiness. Speak with a clinician before using any sleep aid, including over-the-counter options.
The bottom line
Most adults need at least 7 hours of sleep, and children and teens need more. A steady schedule, morning light, a calm routine and a sleep-friendly bedroom go a long way. If problems persist, ask about insomnia treatment or a sleep apnea test.
This article is for general information and is not a substitute for advice from a qualified healthcare professional.