How Much Sleep Do You Really Need? A Practical Guide by Age

Most adults know they should sleep more, but "enough" is not the same number for everyone. Your age, activity level, and health all shape how much rest your body needs to function at its best.

Recommended hours by age

Sleep requirements decline gradually from childhood into adulthood, then hold fairly steady. The National Sleep Foundation ranges are a useful starting point:

• Teens (14–17): 8–10 hours
• Adults (18–64): 7–9 hours
• Older adults (65+): 7–8 hours

Signs you are not getting enough

Daytime grogginess, trouble concentrating, irritability, and relying on caffeine to get through the afternoon are all common signals. If you fall asleep within five minutes of lying down, that can paradoxically be a sign of sleep deprivation rather than good sleep.

Building a better routine

Consistency matters more than any single trick. Going to bed and waking up at the same time — even on weekends — anchors your circadian rhythm. Keep the room dark and cool, and give screens a rest an hour before bed.