📋 Simple Summary
Most adults need 7 to 8 hours of sleep per night. Some people need a little more. Some need a little less. But almost no one does well on less than 6 hours. The idea that you can “train” yourself to need less sleep is a myth. Your body has a set sleep need — just like it has a set need for food and water. The key is finding yours and protecting it.
The detailed breakdown continues below for those who want the full science.
The Numbers
The National Sleep Foundation reviewed over 300 studies to come up with these recommendations:
| Age | Recommended Hours |
|---|---|
| Newborn (0-3 months) | 14-17 hours |
| Infant (4-11 months) | 12-15 hours |
| Toddler (1-2 years) | 11-14 hours |
| Preschool (3-5 years) | 10-13 hours |
| School age (6-13 years) | 9-11 hours |
| Teenager (14-17 years) | 8-10 hours |
| Young adult (18-25 years) | 7-9 hours |
| Adult (26-64 years) | 7-9 hours |
| Older adult (65+ years) | 7-8 hours |
The Danger Zone: Less Than 6 Hours
When large studies look at sleep and death rates, a clear pattern appears. People who sleep less than 6 hours per night have a higher risk of dying early. The risk goes up sharply below 6 hours.
One massive study followed over one million people for 6 years. The people who slept 6.5 to 7.5 hours had the lowest death rate. Those who slept less than 4.5 hours had a 15% higher risk of dying during the study.
Can You Sleep Too Much?
Interestingly, sleeping more than 9 hours is also linked to higher death rates. But scientists think this is mostly because sick people sleep more. Long sleep is usually a symptom of something else — not the cause of the problem.
How to Find YOUR Number
During your next vacation, go to bed at the same time for a week. Do not set an alarm. See what time you naturally wake up. Count the hours. That is roughly what your body wants.
Most adults land between 7 and 8 hours. If you think you do fine on 5 or 6 hours, you are probably wrong. Studies show that sleep-deprived people lose the ability to tell how tired they really are.
Our Take
Aim for 7-8 hours. If you consistently sleep less than 6, do not pretend it is fine. It is not. Sleep is not a weakness. It is maintenance. Your body needs it.
Disclaimer: Information only — not medical advice. Full disclaimer →