Sleep Needs

Most pregnant adults do best with about 7–9 hours of quality sleep each night, with extra rest when body signals show you need it.

Most healthy adult men need 7–9 hours of nightly sleep; older men often do well with 7–8, and heavy training or shift work may add 30–90 minutes.

Infants need 12–16 total hours of sleep per day (including naps), while newborns average 14–17 hours, based on AASM and CDC guidance.

Toddlers need 11–14 hours of total sleep per day, including naps; most 1–2-year-olds do best with one midday nap.

Kids’ sleep needs range from 14–17 hours for newborns to 8–10 hours for teens; this age-by-age chart makes bedtimes and naps simple.

Science-based sleep needs range from 14–17 hours for newborns to 7–9 hours for most adults, with teens at 8–10 hours and older adults at 7–8.

Adults usually need 7–9 hours of nightly sleep; the chart below shows age-based ranges and a simple way to set a bedtime that actually fits your day.

Recommended sleep by age: adults 7–9 hours; teens 8–10; school-age 9–12; preschool 10–13; toddlers 11–14; infants 12–16; newborns 14–17.

There’s no guaranteed prevention; aim for 7–8 hours of quality sleep nightly to lower Alzheimer’s risk.

Most adults need 7–9 hours a night to lower overtraining syndrome risk, with heavy training blocks often benefiting from 8–10 hours plus short daytime naps.