What are the recommended sleep hours for children and adults?

Recommended Sleep Duration Across the Lifespan

Adults should sleep 7-9 hours per 24-hour period, while children require age-specific durations ranging from 14-17 hours for newborns down to 8-10 hours for teenagers. 1

Adult Sleep Recommendations

For adults, the optimal sleep duration is 7-9 hours per 24-hour period, though individual variability exists. 1 This recommendation is based on evidence showing that:

• Short sleep duration (less than 6 hours per 24 hours) is associated with increased mortality risk and adverse health outcomes including diabetes, obesity, depression, and hypertension. 1
• Long sleep duration (greater than 9-10 hours per 24 hours) may also be associated with adverse health outcomes and warrants investigation for underlying causes. 1
• The elderly population appears particularly susceptible to the negative effects of insufficient sleep. 1

For older adults specifically, 7-8 hours of sleep is recommended, reflecting age-related changes in sleep architecture. 2, 3

Pediatric Sleep Recommendations by Age

Sleep requirements vary substantially across childhood development, with younger children requiring progressively more sleep:

Infants and Toddlers

• Newborns (0-3 months): 14-17 hours per 24 hours 2, 3
• Infants (4-11 months): 12-16 hours per 24 hours (including naps) 4
• 12-month-olds: 11-14 hours per 24 hours (including naps), typically consisting of 10-12 hours nighttime sleep plus daytime naps 5
• Toddlers (1-2 years): 11-14 hours per 24 hours (including naps) 2, 3, 4

Preschool and School-Age Children

• Preschoolers (3-5 years): 10-13 hours per 24 hours (including naps) 6, 2, 3, 4
• School-aged children (6-12 years): 9-12 hours per 24 hours 7, 2, 3, 4

Adolescents

• Teenagers (13-18 years): 8-10 hours per 24 hours 2, 3, 4
• Adolescents experience a physiological circadian phase delay, making later sleep onset and wake times more natural for this age group. 1
• School start times should be delayed to align with adolescent circadian biology. 1

Health Consequences of Insufficient Sleep

Meeting age-appropriate sleep duration is critical for multiple health domains:

In Children and Adolescents

• Insufficient sleep increases risk of obesity, type 2 diabetes, injuries, poor mental health, attention and behavior problems, and poor cognitive development. 8, 4
• Teenagers with insufficient sleep face increased risk of self-harm, suicidal thoughts, and suicide attempts. 4
• Adequate sleep improves attention, behavior, learning, memory, emotional regulation, quality of life, and both mental and physical health. 4

In Adults

• Short sleep duration is linked to development of chronic diseases through mechanisms potentially involving obesity and proinflammatory states. 1
• Drowsy driving is an important cause of fatal and nonfatal motor vehicle crashes, particularly affecting sleep-deprived individuals. 1

Implementation Strategies

For All Ages

• Establish consistent bedtime and wake-up times, even on weekends, as regular sleep schedules are essential for healthy sleep patterns. 7, 5, 6
• Create a sleep-conducive environment that is quiet, dark, and comfortable. 7, 5
• Children with regular bedtimes are more likely to achieve adequate sleep duration. 8

Age-Specific Recommendations

• Avoid screen time for children under 2 years of age. 5
• Limit screen time to no more than 1 hour per day for preschoolers (ages 3-4). 6
• Limit screen time to no more than 2 hours per day for school-aged children, especially before bedtime. 7
• Ensure children engage in adequate physical activity: at least 3 hours of active play for preschoolers and at least 60 minutes for school-aged children. 7, 6

Epidemiological Context

The prevalence of insufficient sleep is alarmingly high across all pediatric age groups:

• Overall, 34.9% of persons aged 4 months to 17 years sleep less than recommended for their age. 8
• Among middle school students, 57.8% report short sleep duration on school nights. 9
• Among high school students, 72.7% report insufficient sleep on school nights. 9
• The prevalence is higher in southeastern states, among racial and ethnic minority groups, persons with low socioeconomic status, and those with special health care needs. 8

Common Pitfalls to Avoid

• Inconsistent sleep schedules disrupt circadian rhythm development, particularly in young children. 5
• Excessive daytime napping in toddlers may interfere with nighttime sleep consolidation. 5
• Sleep-deprived individuals are particularly susceptible to alcohol's effects on driving risk, requiring special caution. 1
• Many individuals overestimate their actual sleep duration, leading to chronic sleep deprivation despite believing they obtain adequate sleep. 1