An Essential Pillar of Human Health, sleep plays a crucial role, just like nutrition, in maintaining physical balance and optimal psychological well-being. Depending on age, sleep needs change, sometimes leaving teenagers, adults, and parents feeling disoriented…

In this article, you’ll learn how many hours of sleep are needed for each age group. This will help you make the most of your nights, reduce the risk of sleep problems, wake up feeling refreshed, and ultimately be more productive throughout the day.

How Many Hours of Sleep Are Needed by Age Group?

Sleep requirements change throughout life. They decrease significantly, altering the body's internal clock. As we age, our bodies tend to wake up earlier, resulting in shorter nights with occasional awakenings. For some, this means compensating with multiple short naps during the day.

Humans can generally be categorized into four major age groups, each with its own recommended sleep duration, which evolves over time.

Sleep Duration for Babies

From birth to 3 months, newborns do not yet differentiate between day and night. As a result, their sleep duration is quite long—nearly 20 hours out of 24. At this stage, it is recommended that they get at least 14 to 17 hours of sleep per day.

From 4 to 11 months, babies should sleep between 12 and 15 hours a day. By 18 months, naps (about 2 hours and 30 minutes) become an essential part of their daily routine, helping prevent excessive fatigue in the early morning and late evening.

As the months go by (from 1 to 24 months), a baby’s sleep pattern evolves, with nighttime sleep becoming more stable. Additionally, their ability to distinguish between day and night improves, reinforcing their sleep-wake cycle. This process continues throughout childhood and into adolescence. Ultimately, toddlers (1-2 years old) should get between 11 and 14 hours of sleep per day.

Sleep Duration for Children and Adolescents

Preschoolers aged 3 to 5 should get between 10 and 13 hours of sleep per day. Starting at three years old, naps gradually phase out. Until they disappear completely, nap duration tends to shorten progressively (1h 30, 1h, 30 min…), depending on the child's needs.

Once children reach school age (6-13 years), they need between 9 and 11 hours of sleep per day. By the age of six, their sleep structure has reached its final form.

During adolescence (14-17 years), sleep patterns become similar to those of adults, with a recommended duration of 8 to 10 hours per day. Compared to younger children, falling asleep takes longer, and sleep becomes lighter, making it more susceptible to disturbances.

Sleep Duration for Young Adults and Adults

Upon reaching adulthood, sleep duration continues to decrease gradually. Between 18 and 25 years old, individuals should sleep between 7 and 9 hours per day. This sleep duration remains stable throughout adulthood, from ages 26 to 64.

From the age of 50, sleep becomes noticeably lighter. Nighttime awakenings become more frequent, and falling asleep takes longer. These disruptions persist and intensify over time, significantly affecting older adults.

Sleep Duration for Seniors

With increasingly fragmented sleep, seniors (69+ years) need 7 to 8 hours of rest to prevent daytime fatigue. Napping during the day can be beneficial in compensating for frequent nighttime awakenings that disrupt sleep quality.

Daily Disturbances to Avoid for Better Sleep

At bedtime, falling asleep quickly and enjoying restorative sleep are two key factors for a well-balanced life. Good sleep helps you tackle both personal and professional challenges with a fresh mind.

To achieve this, it’s crucial to establish a personalized sleep routine with the right habits—not just before bed, but throughout the day. It’s equally essential to eliminate disturbances that might disrupt your journey to dreamland. Here are four scientifically backed factors that can negatively impact your sleep:

  • Eating too much at dinner: For your last meal of the day, opt for a light dinner. A heavy meal can be hard on digestion, making it difficult to fall asleep. Avoid red meat and spicy dishes, as they take longer to break down. Instead, eat wisely: fruits (bananas, dates, mangoes), legumes (lentils, chickpeas, beans), seeds (pumpkin, sesame, sunflower, lupin), and complex carbohydrates (rice, pasta, white bread). These foods contain tryptophan, an amino acid that plays a role in producing serotonin and melatonin, which help regulate sleep.
  • Consuming alcohol, caffeine, or tea before bed: These substances act as stimulants and disrupt sleep. Alcohol, caffeine, and tea interfere with your ability to wind down. Alcohol, in particular, is deceptive; while it may initially make you drowsy, it disrupts deep sleep cycles. It also increases nighttime trips to the bathroom, fragments sleep, and can lead to excessive sweating, headaches, nightmares, and dry mouth. Excessive consumption can cause full-blown insomnia. Meanwhile, tea, coffee, and even sugary drinks delay sleep onset and shorten total sleep duration. Instead, consider calming herbal teas or a warm glass of milk.
  • Prolonged screen exposure: Digital screens are now an unavoidable part of daily life, but they harm sleep quality. Excessive screen time before bed reduces sleep efficiency, and blue light from screens mimics daylight, tricking your brain into staying alert. Avoid watching TV, playing video games, or using your smartphone—the biggest electronic sleep disruptor—at least an hour before bedtime.

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What Is the Best Sleeping Position?

When it comes to bedtime, everyone has their own preferred sleeping position for optimal comfort. Beyond personal preferences, sleeping posture plays a crucial role. It can either support or, in some cases, hinder the restorative and restful process of sleep.

There are roughly four main sleeping positions, each with its own advantages and drawbacks:

  • On your back: Sleeping on your back is a popular position that provides significant benefits for spinal alignment and neck support, while also helping prevent discomforts such as heartburn. However, this position can increase snoring and sleep apnea. It may be particularly beneficial for individuals suffering from lower back pain, neck pain, or nasal congestion.
  • On your stomach: Sleeping face down on the mattress can, over time, cause discomfort in the upper body, particularly in the head, shoulders, and neck. For this reason, it is not recommended for pregnant women or individuals with back or neck pain. That said, stomach sleeping can help open airways and reduce snoring.
  • On your side: This position helps reduce pressure on the spine. However, it puts considerable strain on the midsection, especially the hips. Placing a pillow between your knees can help align the spine properly. Side sleeping is particularly beneficial for pregnant women, elderly individuals, those suffering from acid reflux, back pain, snoring, or sleep apnea.
  • Fetal position: A universal posture, the fetal position is one that we all naturally adopted before birth. However, it can restrict breathing due to compression of the chest by the knees, which are drawn in toward the body. This position may also contribute to arthritis, as it places stress on the neck. Despite this, it is often recommended for pregnant women.

As you can see, there is no perfect or imperfect sleeping position. Each posture is personal, providing comfort based on individual physical needs. The best sleeping position for you is the one that allows you to enjoy a truly restful night. It’s up to you to decide which posture best suits your needs.

A Nutraceutical Aid for Sleep

To support melatonin levels in the body, prevent nighttime awakenings and improve sleep onset, natural solutions are available. Known as nutraceuticals, these products are powerful allies for the body. Among them, sublingual melatonin is a fast-absorbing liquid remedy that can help alleviate jet lag effects, assist with insomnia, and speed up sleep onset—all in a natural way.

In some cases, sleep disturbances stem from other internal or external personal factors. For instance, stress-related issues significantly contribute to insomnia and trigger excessive production of cortisol. Another key factor is GABA, an essential neurotransmitter for sleep and relaxation, which can become completely imbalanced. GABA plays a crucial role in sleep regulation. Fortunately, several other nutraceutical solutions exist to address these issues.

One such solution is GABA as a dietary supplement, a product formulated with GABA, developed by Solage Laboratories, which promotes relaxation and quickly reduces feelings of anxiety. Additionally, there are nutraceutical plant-based supplements such as Ashwagandha or remedies based on Saffron, which help restore sleep quality naturally, without side effects or dependency.

References : 

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