Sleep Needs

Most adult distance runners thrive on 7–9 hours per night, stretching to 8–10 hours during heavy training or race-prep weeks.

Most women do best with 7–9 hours nightly; teens need 8–10 and older adults 7–8, with life stages like pregnancy and menopause shifting needs.

Most 6-month-olds need 12–16 hours of sleep per 24 hours, often ~10–11 at night plus 2–4 hours of naps across 2–3 naps.

Baby sleep needs range by age—newborns average 14–17 hours, while 4–12-month infants need 12–16 hours in 24 hours, including naps.

Toddlers ages 1–2 years usually need 11–14 hours of sleep in 24 hours, including daytime naps.

Most adult men do best with 7–9 hours each night, while men 65+ usually land near 7–8 hours based on major sleep bodies.

Most students need 8–10 hours in middle and high school, 7–9 hours in college, and 9–12 hours in elementary years.

Most adults need 7–9 hours of sleep per 24 hours, while babies, kids, and teens need more based on age.

For muscle growth, most adults do best with 7–9 hours of nightly sleep, with heavy training weeks leaning closer to 8–9.

Most university students do best with 7–9 hours of sleep per night, with athletes and heavy schedules closer to the high end.