Age-Appropriate Bedtimes: How Sleep Needs Change Over the Years

Newborns (0–3 months) need the most sleep—about 14–17 hours a day—often split between day and night naps. Bedtime is flexible.

Infants (4–11 months) typically need 12–15 hours of sleep. A regular bedtime around 7–8 PM helps them build a routine.

Toddlers (1–2 years) need 11–14 hours of sleep, including naps. A consistent bedtime between 7–8 PM works well.

Preschoolers (3–5 years) should get 10–13 hours of sleep. Bedtime is usually around 7:30–8:30 PM, depending on naps.

School-age children (6–13 years) require 9–11 hours of sleep. An ideal bedtime is between 8–9 PM to support school performance.

Teenagers (14–17 years) need 8–10 hours of sleep but often go to bed later due to biological shifts. A bedtime around 10–11 PM is common.

Young adults (18–25 years) benefit from 7–9 hours of sleep. Consistent sleep schedules help with mood and focus.

Adults (26–64 years) still need 7–9 hours, though stress and work may interfere. Bedtimes vary, but regularity is key.

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