How Much Sleep You Need Based on Age

how much sleep

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How much sleep you need based on your chronological age is now more clear than ever thanks to scientific research. Learn more here!

Age comes into play big time when pinpointing how much sleep you need to sleep in order to maintain your physical, emotional, and mental health. Not getting enough quality sleep can lead to a multitude of issues such as cardiovascular diseases, visual impairment, diabetes, depression, and fluctuations in hormone function. If you find yourself extremely tired during the day, yawning frequently, and becoming easily irritated, you are probably running on an inadequate amount of sleep.

Of course each individual has their own personal needs based on factors like activity level, health status, and stress. Below provides a basic rundown of how much sleep recommendations based on age.

How Much Sleep:  Age and Ideal Range of Hours Asleep 

0-3 months old: 14-17 hours
4-11 months old: 12-15 hours
1-2 years old: 11-14 hours
3-5 years old: 10-13 hours
6-13 years old: 9-11 hours
14-17 years old: 8-10 hours
18-25 years old: 7-9 hours
26-64 years old: 7-9 hours
65+ years old: 7-8 hours

Generally speaking, people in this day and age are getting less sleep than they really need due to longer work hours plus the pull of readily available distractions such as entertainment and tech devices. While many attempt to use the weekend to recover sleep lost over the workweek, this strategy doesn’t guarantee closing the gap.

Continuing to allow sleep deprivation to go unchecked negatively impacts the quality of future stretches of sleep. Lack of restorative rest weakens your immune system and can also negatively affect your emotional state. Your physical appearance can also take a noticeable hit with dark circles developing underneath the eyes, weight gain, and complexion issues.

Check out the informative video below to learn more about the strong connection between age and sleep!

How Much Sleep You Need At Each Age Video

If you find yourself in a position where you’re not falling within the recommended sleep range for your age or would simply like to boost the quality of your shuteye, consider adding relaxing sounds into your bedtime routine.

Endel, a mobile app created by a Berlin-based team of artists, developers, and scientists, generates real-time personalized sound environments to enhance sleep, focus, and relaxation. This recently released tool is now available for iOS users worldwide and empowers its user to ease the mind, minimize distractions, and help capture some valuable zzz’s in a more relaxed environment. The app’s sound engine incorporates specially tuned noises to make distracting sounds and harsh interruptions less audible through sound masking.

Users are given the option to select from four different sound modes based on their personal needs— Sleep, Relax, Focus, and On-the-Go. The app then automatically generates a distinct natural soundscape, which also adapts real-time to a number of personal inputs like location, time zone, weather, and heart rate. Endel’s core algorithm is based on circadian rhythms, sound masking, and pentatonic scale.

Install Endel for iOS here or via the button located below to enjoy personalized, soothing soundscapes that help you focus, relax, and sleep!

If playlists are more your thing, Endel has recently released a series of five sleep-promoting playlists. These playlists feature scientifically proven and expertly crafted sleep sounds to help you enjoy the benefits of restorative slumber. Click the “play” button below to preview the Rainy Night and Cloudy Afternoon playlists! Choose “listen” in the top right corner if you wish to view the full album via Apple Music or Spotify.

Rainy Night Playlist Preview

Cloudy Afternoon Playlist Preview

Experiment with the sounds that work for you and make getting enough sleep a reality!

Sources: Bright Side, Healthline 

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