Sleep Duration Chart by Age: Newborns to Seniors Guide

Author: National Sleep Foundation
Published: 2 Feb 2015 - Updated: 30 Aug 2026
Publication Details: Peer-Reviewed | Instructive / Helpful

Table of Contents:
Synopsis - Definition - Overview - FAQs - Insights, Updates - Related Content

Synopsis

This information presents scientifically validated sleep duration guidelines developed by the National Sleep Foundation in collaboration with a multi-disciplinary expert panel representing 12 major medical and scientific organizations. The recommendations are authoritative because they stem from a rigorous systematic review of global scientific literature examining relationships between sleep duration and health outcomes, marking the first time any professional organization has established age-specific sleep guidelines through such thorough evidence-based analysis. The detailed chart proves particularly valuable for parents of children with developmental disabilities, caregivers of seniors, and individuals managing health conditions that affect sleep quality, as it provides clear target ranges while acknowledging individual variation in sleep needs across nine distinct age categories from newborns to older adults over 65.*

At a Glance

• 1 - Younger adults aged 18 to 25 and older adults over 65 were added as new age categories. Their recommended ranges are 7 to 9 hours and 7 to 8 hours.
• 2 - The results were published in Sleep Health, the official journal of the National Sleep Foundation. The findings followed multiple rounds of consensus voting.
• 3 - A new "may be appropriate" category was added to acknowledge individual variability in sleep needs. It sits between the recommended and not recommended ranges.
• 4 - The expert panel drew from sleep science, anatomy, physiology, pediatrics, neurology, gerontology, and gynecology. It included representatives from 12 major medical and scientific organizations.

Topic Definition

Sleep Duration Recommendations

Sleep duration recommendations are evidence-based guidelines that identify how many hours of sleep people generally need each day at different stages of life. Developed by the National Sleep Foundation with a multi-disciplinary panel of experts, these ranges span nine age categories, from newborns through older adults, and reflect a systematic review of scientific research linking sleep to health, performance, and safety. Rather than setting a single rigid number, the guidelines offer a healthy target range for each group while recognizing that medical conditions, medications, and personal physiology can shift what an individual actually needs. They are meant as a practical starting point for setting sleep schedules and for discussing sleep habits with a health care provider.

Overview

The National Sleep Foundation (NSF), along with a multi-disciplinary expert panel, issued its new recommendations for appropriate sleep durations. The report recommends wider appropriate sleep ranges for most age groups. The results are published in Sleep Health: The Official Journal of the National Sleep Foundation. The National Sleep Foundation convened experts from sleep, anatomy and physiology, as well as pediatrics, neurology, gerontology and gynecology to reach a consensus from the broadest range of scientific disciplines. The panel revised the recommended sleep ranges for all six children and teen age groups. A summary of the new recommendations includes: (See Full Chart Below)

• Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previous 12-18)
• Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previous 14-15)
• Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previous 12-14)
• Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previous 11-13)
• School age children (6-13): Sleep range widened by one hour to 9-11 hours (previous 10-11)
• Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previous 8.5 - 9.5)
• Younger adults (18-25): Sleep range is 7-9 hours (new age category)
• Adults (26-64): Did not change, remains 7-9 hours
• Older adults (65+): Sleep range is 7-8 hours (new age category)

"This is the first time that any professional organization has developed age-specific recommended sleep durations based on a rigorous, systematic review of the world scientific literature relating sleep duration to health, performance and safety," said Charles A. Czeisler, PhD, MD, chairman of the board of the National Sleep Foundation, chief of sleep and circadian disorders at Brigham and Women's Hospital, and Baldino Professor of Sleep Medicine at the Harvard Medical School.

"The National Sleep Foundation is providing these scientifically grounded guidelines on the amount of sleep we need each night to improve the sleep health of the millions of individuals and parents who rely on us for this information."

A new range, "may be appropriate," has been added to acknowledge the individual variability in appropriate sleep durations. The recommendations now define times as either;

• (a) recommended
• (b) may be appropriate for some individuals
• (c) not recommended

"The National Sleep Foundation Sleep Duration Recommendations will help individuals make sleep schedules that are within a healthy range. They also serve as a useful starting point for individuals to discuss their sleep with their health care providers," said David Cloud, CEO of the National Sleep Foundation.

The recommendations are the result of multiple rounds of consensus voting after a comprehensive review of published scientific studies on sleep and health. The expert panel included six sleep experts and experts from the following stakeholder organizations:

• American Association of Anatomists
• American Academy of Pediatrics
• American College of Chest Physicians
• American Geriatrics Society
• American Neurological Association
• American Physiological Society
• American Psychiatric Association
• American Thoracic Society
• Gerontological Society of America
• Human Anatomy and Physiology Society
• Society for Research in Human Development
• American Congress of Obstetricians and Gynecologists

"The NSF has committed to regularly reviewing and providing scientifically rigorous recommendations," says Max Hirshkowitz, PhD, Chair of the National Sleep Foundation Scientific Advisory Council. "The public can be confident that these recommendations represent the best guidance for sleep duration and health."

Frequently Asked Questions

NOTE: Researched FAQs by Disabled World (DW)

What time of day is best to follow these sleep recommendations

The guidelines refer to total sleep within a 24 hour period rather than a specific clock time, so they apply whether you sleep at night or across naps and nighttime for infants and young children.

Do naps count toward the recommended daily sleep totals

Yes, for infants, toddlers, and young children the recommended ranges include all sleep across the day, so naps are counted alongside nighttime sleep to reach the total.

Can I make up for lost sleep on weekends

Occasional recovery sleep may ease short term tiredness, but a consistent schedule within the recommended range is more supportive of long term health than large swings between weekdays and weekends.

Why do older adults need slightly less sleep than younger adults

Sleep patterns naturally shift with age, and the panel set a 7 to 8 hour range for adults over 65 to reflect changes in sleep architecture and timing seen in later life.

Is it harmful to sleep more than the recommended range

Regularly sleeping well above the range may be flagged as not recommended for some people and can signal an underlying issue, so persistent oversleeping is worth discussing with a health care provider.

How is sleep quality different from sleep duration

Duration measures how many hours you sleep, while quality reflects how restful and uninterrupted that sleep is, and both matter because long hours of poor sleep may not deliver full benefits.

Should people with disabilities or chronic conditions adjust these targets

These ranges are a starting point, and individuals managing disabilities, chronic conditions, or medications should work with a health care provider to tailor sleep goals to their needs.

How often does the National Sleep Foundation update these recommendations

The foundation has committed to regularly reviewing the evidence and issuing updated guidance so the recommendations continue to reflect current scientific understanding of sleep and health.

Insights, Analysis, and Developments

Editorial Note: Understanding proper sleep duration remains one of the most overlooked yet crucial aspects of maintaining health throughout the lifespan. While these evidence-based guidelines offer a solid foundation, they represent starting points rather than rigid prescriptions - individual circumstances, medical conditions, medications, and personal physiology all influence actual sleep requirements. For people managing disabilities or chronic health conditions, discussing these recommendations with healthcare providers can help tailor sleep goals to specific needs, potentially improving everything from cognitive function and emotional regulation to pain management and physical recovery. Quality sleep isn't a luxury; it's a biological necessity that deserves the same attention we give to nutrition and exercise in our overall health strategies.*

Attribution/Source(s): This peer reviewed publication was selected for publishing by the editors of Disabled World (DW) due to its relevance to the disability community. Originally authored by National Sleep Foundation and published on 2 Feb 2015, this content may have been edited for style, clarity, or brevity.

* Editorial additions by Ian C. Langtree.