Understanding How Sleep Needs Change with Age

Key Points to Remember:

• Sleep needs decrease with age until about 20 years old, after which they stabilize.
• The rate of change in sleep needs varies from person to person.
• Daytime naps are normal for children up to 3-5 years old. Frequent naps beyond this age may indicate insufficient nighttime sleep.
• Teenagers often prefer to stay up late and sleep in.
• Older adults spend more time in bed, but their sleep requirement is similar to early adulthood.

How Our Sleep Needs Evolve Over Time

As children grow, their need for sleep decreases. However, sleep needs can vary significantly from one individual to another. The recommendations provided below offer a general reference. Observing how you or another person behaves and functions during the day can help determine if you/they are getting enough sleep. 

• Newborn (0-3 months) - 14-17 hours per day
• Infants (3-11 months) - 12-15 hours per day
• Toddlers (1-2 years) - 11-14 hours per day
• Pre-School (2-5 years) - 10-13 hours per day
• School Age (6-13 years) - 9-11 hours per day
• Teenagers (14-17 years) - 8-10 hours per day
• Adults (18-64 years) - 7-9 hours per day
• Older Adults (65+) - 7-8 hours per day

Although, getting too much sleep isn't necessarily unhealthy, it could point to an underlying health issue so it's recommended you speak with your health professional if you're consistently needing more than the recommended upper limit of sleep for your age. 

These sleep duration recommendations are based on a 2015 report by an expert panel from the US-based National Sleep Foundation, published in their journal, Sleep Health.

Napping Patterns Throughout the Ages

Infants (0-2 Months):

• Sleep periods range from 30 minutes to 3-4 hours, occurring both day and night.
• Bottle-fed babies often sleep longer per period (3-4 hours) compared to breast-fed babies (2-3 hours).

From 2 Months Onward:

• Babies begin to sleep longer, especially at night between 12 midnight and 5 am, as they develop their internal circadian rhythm.
• By 6 months, babies can sleep 5-8 hours at night, though 25-50% still wake up.

2 to 12 Months:

• The number of daytime naps decreases from 3-4 naps to two. Morning naps typically stop between 12 and 18 months.
• An afternoon nap is still beneficial, especially after lunch and before 4 pm. Daytime naps diminish around 2-3 years old.

Beyond 5 Years:

• Consistent daytime naps are uncommon. Persistent napping may indicate inadequate nighttime sleep, possibly due to poor routines, sleep problems, or disorders, which may require consultation with a sleep specialist.

Why Teenagers Tend to Stay Up Late

Teenagers naturally experience a shift in their sleep timing, preferring later bedtimes and wake times. However, it's important to teach them good sleep habits to ensure they function well during the day. Insufficient sleep can significantly impact their daily performance.

Adult Sleep Needs

Sleep requirements stabilize around the age of 20. While individual needs vary, most adults need 7-9 hours of sleep per night to feel refreshed and function optimally. Some adults may be genuine short sleepers, while others need more sleep. The reasons for this variability are not well understood.

Sleep in Older Adults

Older adults tend to spend more time in bed, but unless they have a sleep problem, their sleep requirement remains similar to their younger adult years.

If you're not sleeping your best or struggling to fit in the required hours of sleep, refer to our blogs for helpful tips and routines that you can implement to improve the quality and duration of your sleep. 

Happy Sleeping!

thrae