Growing Up and Going to Bed: What Your Age Says About Your Ideal Sleep Time

Newborns (0–3 months): Need the most sleep—14 to 17 hours a day, including naps. No fixed bedtime; sleep is spread out.

Infants (4–11 months): Need around 12 to 15 hours. A good bedtime is between 6:30–8:00 PM.

Toddlers (1–2 years): Require 11 to 14 hours of sleep. Bedtime should be 7:00–8:30 PM.

School-Age Kids (6–13 years): Should get 9 to 11 hours. Bedtime usually falls between 8:00–9:30 PM.

Teenagers (14–17 years): Need about 8 to 10 hours, but many stay up late. Ideal bedtime is 9:00–10:30 PM to match school schedules.

Young Adults (18–25 years): Should aim for 7 to 9 hours. Going to bed before midnight is best for productivity.

Adults (26–64 years): Still need 7 to 9 hours. A consistent bedtime between 10:00–11:00 PM helps maintain routine.

Older Adults (65+): Need slightly less—7 to 8 hours—and often go to bed and wake up earlier.

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