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Good sleep is essential for health and emotional well-being — both enough of it and good quality. How much you need changes with age, and if you have trouble sleeping, talk to your health care provider.
How much sleep you need
| Age group | Age | Recommended sleep per day |
|---|---|---|
| Newborn | 0–3 months | 14–17 hours |
| Infant | 4–12 months | 12–16 hours, including naps |
| Toddler | 1–2 years | 11–14 hours, including naps |
| Preschool | 3–5 years | 10–13 hours, including naps |
| School age | 6–12 years | 9–12 hours |
| Teen | 13–17 years | 8–10 hours |
| Adult | 18–60 years | 7 or more hours |
| Adult | 61–64 years | 7–9 hours |
| Adult | 65 years and older | 7–8 hours |
What enough sleep does for you
- You get sick less often.
- It helps you stay at a healthy weight.
- It reduces stress and improves your mood.
- It improves heart health and metabolism.
- It lowers your risk of chronic conditions: type 2 diabetes, heart disease, high blood pressure and stroke.
- It lowers the risk of motor vehicle crashes and related injury or death.
- It sharpens attention and memory for daily activities.
Habits that help
- Go to bed and get up at the same time every day.
- Keep your bedroom quiet, relaxing and cool.
- Turn off electronic devices at least 30 minutes before bed.
- Avoid large meals and alcohol before bedtime.
- Avoid caffeine in the afternoon or evening.
- Exercise regularly and eat a healthy diet.
Sleep quality
Quality sleep is uninterrupted and refreshing — it's about how well you sleep, not just how long. Signs of poor quality:
- trouble falling asleep;
- waking up repeatedly during the night;
- feeling sleepy or tired even after enough sleep.
Sleep disorders
Some health conditions keep people from getting enough quality sleep no matter how hard they try. Common ones:
Getting help
See your health care provider if you regularly have trouble sleeping or notice signs of a sleep disorder. They can run tests, including sleep studies, and may ask you to keep a sleep diary recording when you:
- go to bed, wake during the night, and get up in the morning;
- take naps;
- exercise;
- drink alcohol or caffeine;
- take medications.
What CDC does
CDC tracks national and state trends in insufficient sleep among children, high school students and adults, and PLACES gives local estimates for adults.
Sources
Based on "About Sleep," Centers for Disease Control and Prevention; a work of the United States government in the public domain. A stock photograph is left out.
Licencia: CC0 1.0 (dominio público) · Adaptado de www.cdc.gov
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