How Much Sleep Do You Really Need?
Discover your optimal sleep duration based on age, genetics, and lifestyle. Learn why 8 hours isn\'t universal and how to find your personal sleep need.
Sleep Duration by Age
Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5 years): 10-13 hours
School-age (6-13 years): 9-11 hours
Teenagers (14-17 years): 8-10 hours
Adults (18-64 years): 7-9 hours
Older Adults (65+ years): 7-8 hours
Individual Variation
These are guidelines, not rules. Your personal sleep need is determined by genetics (primarily) and lifestyle factors. Some people genuinely function well on 6 hours, while others need 9.5 hours.
The Two-Week Vacation Test: Go to bed when naturally sleepy, no alarm, for 14 days. After the first few days (recovery sleep), note when you naturally wake. That's your genetic sleep need.
Ready to Improve Your Sleep?
Qumfy provides personalized guidance based on evidence-based sleep science and CBT-I techniques.