How Sleep Needs Change with Age

Sleep isn’t one-size-fits-all. Just like your favorite pair of jeans, your sleep needs evolve over time. From restless teens to busy parents and golden-year snoozers, every stage of life comes with its own sleep challenges—and opportunities. 

Let’s explore how sleep changes as we age and how to make the most of it.

Babies & Toddlers (0 - 3 Years) – The Sleepiest Stage

Infants should sleep between 14 to 17 hours daily and toddlers need 11 to 14 hours sleep. Children experience sleep that remains light and fragmented during their rest periods because of this they wake up often throughout the night (National Sleep Foundation).

The age group of Children & Teens (4-18 Years) experiences sleep needs that support their growth and developmental phase.

Babies and young children require between 9 to 12 hours of sleep nightly but teenagers need between 8 to 10 hours nightly. Many young adults fail to get sufficient rest because of their busy school lives and extended screen time and increased social participation leading to decreased concentration alongside mood disturbances (Sleep Foundation).

Adults (18 - 64 Years) – The 7 - 9 Hour Range

A typical adult reaches their maximum sleep performance when they get between 7 to 9 hours of rest each day but daily-life difficulties and job-related stress consistently prevent them from achieving this goal. Providing evidence from the American Academy of Sleep Medicine it becomes clear that insufficient sleep creates hazards toward obesity and heart disease (source: American Academy of Sleep Medicine).

Seniors (65+ Years) – Quality Over Quantity

Despite requiring the same sleep duration of 7-8 hours older adults experience numerous waking periods throughout nighttime while their deep sleep decreases. The National Institute on Aging recommends that people create regular bedtime practices and better sleep settings to achieve better sleep quality.

The Takeaway

The amount and quality of sleep needed for individuals transforms during different stages of life but sleep continues to be an essential requirement throughout all phases. Establishing regular sleep routines enhances both health and energy and overall wellness.

Sources: National Sleep Foundation, Sleep Foundation, American Academy of Sleep Medicine, National Institute on Aging.