How much sleep you need and how it feels changes from babyhood to old age: from 12 to 17 hours for babies and toddlers to 7 to 9 for adults, with lighter sleep later in life. A changing sleep pattern isn't a personal failing.
Sleep through life in brief
On average, the NHS says toddlers and babies need 12 to 17 hours of sleep, children 9 to 13 and adults 7 to 9. For babies, safe sleep comes first. Teenagers' body clocks run late. With age, sleep tends to get lighter and earlier, with more waking, but the Sleep Charity says it's a myth that you need less sleep as you get older.
Whose sleep are you reading about?
- A baby or toddler
- A school-age child
- A teenager
- An adult
- An older parent, or yourself in later life
How much sleep you need changes with age
The NHS says everyone needs different amounts of sleep, so treat its age ranges as averages to steer by.1 Pay attention to how you feel during the day, too: if you're constantly tired, you're probably not getting enough sleep.
| Stage | Average sleep need (NHS) | What tends to change |
|---|
| Babies and toddlers | 12 to 17 hours | Every baby has their own pattern, some in long stretches, some in short bursts |
|---|
| Children | 9 to 13 hours | Screen time is linked with later, shorter sleep |
|---|
| Teenagers | 8 to 10 hours (expert panel led by Hirshkowitz, not an NHS figure) | Body clocks run late, so bedtime drifts later |
|---|
| Adults | 7 to 9 hours | Needs stay the same, but work and family eat into sleep |
|---|
| Later life | Much the same as adults | Lighter sleep, earlier nights and more waking |
|---|
Babies: every pattern is different, and safe sleep comes first
The NHS says some babies sleep much more than others, some in long periods and some in short bursts.2 Your baby will have their own pattern, so try to sleep when your baby sleeps. To help them learn the difference between night and day, keep lights low and voices quiet at night. During the day, open the curtains and make time for play.
You can find further guidance in The Lullaby Trust's safer sleep advice.
Safer sleep for babies:
- put your baby to sleep on their back for every sleep, day or night
- keep the cot clear of any items that could cover your baby's face and head
- for at least the first 6 months, have your baby sleep in the same room as you, day and night
The Lullaby Trust has information about swaddling and using slings safely.3 If your baby is having problems sleeping, speak to your health visitor. (NHS, The Lullaby Trust)
Children need 9 to 13 hours, and screens are linked with less of it
The NHS average for children is 9 to 13 hours. Screen time is consistently linked with sleeping later and for less time across 67 studies, though cause isn't proven, and the review's authors single out use before bed.5 Our guide to screen time and children's sleep covers the practical side, from a screen-free hour before bed to keeping gadgets out of the bedroom.
Give a growing child a proper mattress too, because a growing back is no place to compromise.
Teenagers' body clocks really do run late
A teenager who's wide awake late in the evening isn't just being difficult. Their later body clock makes an early bedtime a harder ask. I'd fight the phone, not the biology, so set boundaries around phone use and stop blaming them for not feeling sleepy. There's more in our guide to teenagers and sleep.
Adults still need 7 to 9 hours, even when life gets in the way
Busy jobs and young children usually squeeze your sleep without changing how much you need. The NHS average for adults is 7 to 9 hours. That's the honest range, and people who genuinely need only five are rarer than they think. If you're struggling to sleep, read our guide to what to do when you can't sleep for practical advice.
Later life: lighter, earlier sleep, but you don't need less of it
The Sleep Charity says your sleep needs stay much the same as you age, and calls needing less a common myth.4 Sleep often becomes lighter and less refreshing, with more waking and less deep sleep. Bedtimes and wake times get earlier, melatonin levels fall, and naps become more tempting. Health conditions such as pain, heart disease, diabetes and bladder problems become more common, as do sleep disorders such as sleep apnoea and restless legs. Its suggestions for better sleep include:
- A regular routine
- Staying active
- Natural daylight
- A comfortable place to sleep
- An eye on daytime naps
- Winding down before bed
Lighter sleep is normal, not a fault to fix. When choosing a bed for later life, I put bed height and edge support ahead of firmness: getting in and out easily matters. Look for those practical details when comparing mattresses for older people. To my mind, this is also the one place an adjustable base earns its keep, so consider mattresses for adjustable beds if you're changing the base too.
In later life, choose for bed height and edge support before firmness, so getting in and out is easy.
Questions people ask about sleep and age
No, sleep needs stay much the same in later life, according to the Sleep Charity. What changes is how you sleep: lighter, more broken nights become more common. The NHS says constant daytime tiredness suggests you're probably not getting enough sleep, so pay attention to that and don't dismiss it as age.
Your sleep timing naturally shifts towards earlier bedtimes and earlier waking as you age. The Sleep Charity also says you produce less melatonin as you get older. An earlier start alone doesn't tell you whether you've had enough sleep, because your bedtime matters too. Get natural daylight and keep a regular routine, as the charity recommends both to help you sleep better.
The NHS insomnia page gives no separate teenage figure, and its average for children is 9 to 13 hours. Teenagers' body clocks run late, so an early school start after a late night leaves less time for sleep. Put limits on evening phone use rather than demanding they feel sleepy earlier.
