Perfecting Your Sleep Schedule: When to Hit the Sack at Every Age

Newborns (0–3 months): Need 14–17 hours of sleep daily. Sleep is spread throughout the day and night with no set bedtime.

Infants (4–11 months): Require 12–15 hours. A consistent bedtime around 7–8 p.m. helps build a routine.

Preschoolers (3–5 years): Require 10–13 hours. Aim for a 7:30–8:30 p.m. bedtime, with fewer naps.

School-age Children (6–13 years): Need 9–11 hours. Ideal bedtime is around 8–9 p.m., depending on school start times.

Teenagers (14–17 years): Require 8–10 hours. Biological shifts make later sleep (10–11 p.m.) more natural.

Young Adults (18–25 years): Need 7–9 hours. Sleep before midnight supports optimal function, ideally by 11 p.m.

Adults (26–64 years): Also need 7–9 hours. Bedtime between 10–11 p.m. aligns well with early work schedules.

Consistency is key: Regardless of age, going to bed and waking up at the same time daily improves sleep quality.

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