Newborns (0-3 months): Newborns need around 14-17 hours of sleep a day, with multiple naps. Bedtimes aren't fixed yet, but a consistent sleep routine can help.
Infants (4-11 months): Infants require 12-15 hours of sleep. A good bedtime is between 6:00 PM and 8:00 PM to ensure enough sleep and nighttime rest.
Toddlers (1-2 years): Toddlers need 11-14 hours of sleep. Bedtime should be around 7:00 PM to 8:00 PM, promoting a healthy sleep schedule.
Preschoolers (3-5 years): Preschoolers benefit from 10-13 hours of sleep. A bedtime between 7:00 PM and 8:30 PM helps establish a good routine.
School-age children (6-13 years): School-age children require 9-11 hours of sleep. Bedtimes between 8:00 PM and 9:00 PM work well for this age group.
Teenagers (14-17 years): Teens need 8-10 hours of sleep, but their natural sleep cycle shifts. A bedtime of 10:00 PM to 11:00 PM is ideal to avoid sleep deprivation.
Young adults (18-25 years): Young adults should aim for 7-9 hours of sleep. Bedtimes around 11:00 PM to 12:00 AM are typical, though earlier is better for productivity.
Adults (26-64 years): Adults need 7-9 hours of sleep. A bedtime between 10:00 PM and 11:00 PM is best to maintain a healthy work-life balance.