Sleep Smarts: Discover the Best Time to Sleep at Any Age

Babies (0–1 year): Infants need 12–16 hours of sleep, including naps. The best bedtime is around 7:00–8:00 p.m. to align with natural body rhythms.

Toddlers (1–2 years): They need 11–14 hours. A consistent bedtime between 7:00 and 8:30 p.m. supports growth and behavior.

Preschoolers (3–5 years): Aim for 10–13 hours. A 8:00 p.m. bedtime keeps them alert for learning and play.

Teenagers (13–18 years): Require 8–10 hours. Teens naturally fall asleep later, but 9:30–10:30 p.m. is ideal to avoid grogginess.

School-age kids (6–12 years): Need 9–12 hours. A 8:00–9:00 p.m. bedtime balances school and health.

Young Adults (18–25): Need 7–9 hours. Try to sleep between 10:00–11:00 p.m. for mental sharpness.

Adults (26–64): Still need 7–9 hours. A 10:00–11:00 p.m. bedtime helps prevent burnout and boosts focus.

Older Adults (65+): May sleep less, around 7–8 hours. Going to bed by 9:00–10:00 p.m. helps with early waking.

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