How much sleep do you need?

The day starts the right way after a good night's sleep. And there are some pretty good reasons to make sure you get a good night’s sleep.

Why is sleep important?

A good sleep can lift your concentration, mood, and could reduce your risk of heart disease, high blood pressure and diabetes.^ There’s also the sobering fact that sleep deprivation was linked to more than 3,000 deaths in 2016–17, almost 400 of those from vehicle or industrial accidents, according to the Sleep Health Foundation.*

Poor sleep impacts your mental health and leads to worse decisions as the following image shows.

How much sleep article.png



As we hit the snooze button for one more time this Sleep Awareness Week, we ask, how much sleep do we really need?

Science's answer to this comes from the Journal of the National Sleep Foundation sleep time recommendations out of the US.



May be Appropriate

Not Recommended


0-3 months

14 to 17 hours

11 to 13 hours

Less than 11 hours

18 to 19 hours

More than 19 hours


4-11 months

12 to 15 hours

10 to 11 hours

Less than 10 hours

16 to 18 hours

More than 18 hours


1-2 years

11 to 14 hours

9 to 10 hours

Less than 9 hours

15 to 16 hours

More than 16 hours


3-5 years

10 to 13 hours

8 to 9 hours

Less than 8 hours

14 hours

More than 14 hours

School-aged Children

6-13 years

9 to 11 hours

7 to 8 hours

Less than 7 hours

12 hours

More than 12 hours


14-17 years

8 to 10 hours

7 hours

Less than 7 hours

11 hours

More than 11 hours

Young Adults

18-25 years

7 to 9 hours

6 hours

Less than 6 hours

10 to 11 hours

More than 11 hours

Adults 26-64 years

7 to 9 hours

6 hours

Less than 6 hours

10 hours

More than 10 hours

Older Adults

≥ 65 years

7 to 8 hours

5-6 hours

Less than 5 hours

9 hours

More than 9 hours



That’s all you need to know. Get your recommended sleep and reap the benefits of a healthier life, fresher mental health, reduced stress and more motivation to exercise.

* Sleep Health Foundation, Asleep on the Job, 2017

All articles