It is not uncommon to feel as though you are not getting enough sleep. Many Australians forego a full night’s rest due to family needs, school and work hours or other commitments. We know we should aim for more sleep each night — but how many hours of sleep is enough?
The ideal amount may vary from person to person, as sleep requirements are unique, but there are recommended hours for each age group.
Our article discusses how much sleep you need for your age group, how to evaluate your needs, what happens when you don’t get enough sleep, and tips on improving the quantity and quality of your rest.
Recommended amount of sleep by age
| Age group | Recommended |
|---|---|
|
Newborns (0-3 mths) |
14-17 hours (including naps) |
|
Infants (4-11 mths) |
12-15 hours (including naps) |
|
Toddlers (1-2 yrs) |
11-14 hours (including naps) |
|
Pre-schoolers (3-5) |
10-13 hours (including naps) |
|
School-age (6-13) |
9-11 hours |
|
Teenagers (14-18) |
8-10 hours |
|
Adults (18-64) |
7-9 hours |
|
Older adults (65+) |
7-8 hours |
Children
Children need more sleep than adults due to rapid mental and physical growth. Aside from getting enough sleep at night, consistent daytime naps are also essential for children 5 years of age and under.
- Newborns (0–3 months): 14–17 hours
- Infants (4–11 months): 12–15 hours
- Toddlers (1–2 years): 11–14 hours
- Pre-schoolers (1–3 years): 10–13 hours
- School-age children (4–13 years): 9–11 hours
Teenagers
There are biological changes that cause many teenagers to naturally stay up later at night. This may lead to a lack of sleep if they are allowed to go to bed late, but have school or commitments early in the morning. For this reason, being aware of and practicing good sleeping habits are especially important at this stage. More information on the causes and tips for avoiding teenage sleep deprivation can be found here.
- Teenagers (14–17 years): 8–10 hours
Adults
The required number of hours of sleep begins to stabilise at the beginning of adult life, around 20 years of age.
- Younger adults (18–25 years): 7–9 hours
- Adults (26–64 years): 7–9 hours
- Older adults (65 years+): 7–8 hours
Factors that affect the amount of sleep you need
In addition to age, there are a number of circumstances that influence how much sleep a person needs, from health considerations to lifestyle choices and more.
Sleep quality
Regardless of age, the recommended amount of sleep a person needs relies on restorative, refreshing rest. If the quality of your sleep is generally poor, you may need to aim for longer periods of nightly rest to compensate.
However, it is important to address issues that reduce the quality of your sleep wherever possible, especially if the issues are ongoing. For example, partner disturbance is a common cause of interrupted sleep, and can be resolved in many cases by an appropriate mattress.
Health considerations
For many people, health conditions (such as sleep apnoea, diabetes and chronic pain) severely impact their ability to sleep soundly at night, and should be managed with a qualified health professional. Those with chronic illnesses or long-term sickness tend to need more sleep in order to recover, often in the form of additional daytime naps, or increased hours of sleep at night. Additionally, pregnancy can cause both disturbed sleep and an increased need for rest as a result of hormone changes and physical discomfort.
Emotional & mental wellbeing
Much like physical conditions, mental health concerns play a significant role in sleep needs. High levels of stress, anxiety, depression and daily worries impact sleep quality, reducing the ability to fall asleep reliably at night. In many cases, emotional upheaval and mental health conditions may increase the amount of sleep a person needs in order to feel rested.
Lifestyle & environmental factors
Lifestyle factors can disrupt sleep and require changes in order to achieve better quality rest. These factors include poor dietary habits, excessive caffeine or alcohol consumption, and irregular sleep schedules. In a similar vein, loud noises, light exposure, high temperatures and other disruptions may result in a need for additional sleep to counteract sleepiness and poor rest. For more information, read our article: How to Get Better Sleep
You may need to consider whether your work and hobbies require you to get more sleep than normal. Is your work mentally arduous or physically demanding? Do you engage in strenuous exercise or sporting activities on a regular basis? Do your daily responsibilities require alertness, such as driving or operating machinery? In these cases, getting enough sleep is paramount, and may require you to keep a stricter sleep schedule than others to ensure you wake up sufficiently rested.
How to evaluate your sleep needs
As we all have differing lifestyles, work commitments, family obligations and health factors, it can be difficult to understand whether we are meeting our own individual sleep needs. The below points can help you to determine if you’re getting enough sleep, or if you need to make changes in order to feel more rested.
You're getting enough sleep if:
- You have no difficulty falling asleep and staying asleep throughout the night
- You feel refreshed when you wake up in the morning
- You are able to concentrate or focus on tasks during the day
You're not getting enough sleep if:
- You are likely to skip alarms or sleep in when given the chance
- You rely on caffeine to stay awake or alert throughout the day
- You feel irritable or emotionally drained during the day
- You have issues with memory or concentration
What happens if you don't get enough sleep?
Sleep is vital to our physical and mental health. Insufficient sleep can have a number of short-term effects as well as implications for your long-term health.
While an occasional night or two of limited sleep may not seem too serious, staying awake for extended periods can reduce your hand-to-eye coordination and create dangerous working conditions or road safety situations.
Sleep deprivation can further cause:
- Weight gain
- Mood changes
- Lowered libido
- Impaired memory and concentration
- Poor balance and coordination
- High blood pressure and susceptibility to stress
- Weakened immunity and increased risk of illness
- Increased risk of diabetes and heart disease
How to improve your sleep hygiene
The quality and quantity of your sleep will naturally fluctuate throughout life, but it is important to try and establish healthy sleep habits for effective, restorative rest. This is what is known as ‘sleep hygiene’.
Practical tips to improve the quality and quantity of your sleep include:
- Stick to a sleep schedule, where you go to bed at the same time every night and wake up at the same time every morning
- Create a restful environment that is conducive to not only falling asleep, but staying asleep. This includes keeping your bedroom dark, cool and quiet, free of clutter and distractions
- Address napping habits and consider where you are napping too frequently or for too long
Adopt a healthy lifestyle including nutrition and regular exercise; however, avoid exercising too close to your bedtime
- Manage worries or mental health concerns wherever possible to promote restful, calm sleep
For more tips, read our guide: 9 tips to get a better quality sleep
FAQs on hours of sleep
How many hours sleep is healthy?
Most adults require 7-9 hours of sleep per night in order to be refreshed and rested for the next day. Whether you prefer 7, 8 or 9 hours is up to your body and your personal sleep needs. Consider which timeframe makes you feel the most well-rested.
Is 9 hours oversleeping?
Most adults require 7-9 hours of sleep per night in order to be refreshed and rested for the next day. Whether you prefer 7, 8 or 9 hours is up to your body and your personal sleep needs. Consider which timeframe makes you feel the most well-rested.
How much sleep is too much?
Most adults require 7-9 hours of sleep per night in order to be refreshed and rested for the next day. If you still feel tired beyond 7-9 hours of consistent, undisturbed sleep, you may have a sleep disorder or underlying health condition and should consult a healthcare professional.
Why am I still tired after sleeping for 8 hours?
Most adults require 7-9 hours of sleep per night in order to be refreshed and rested for the next day. If you still feel tired beyond 7-9 hours of consistent, undisturbed sleep, you may have a sleep disorder or underlying health condition and should consult a healthcare professional.
Is it healthy to nap during the day?
An occasional nap of 10-20 minutes is a great way to feel refreshed, or roughly 90 minutes if you need more time. Sleeping for longer than either of these timeframes is likely to disturb your normal sleep schedule. Avoid napping too often or too late in the day.
Is 6 hours sleep enough?
While the amount of sleep you may need varies depending on age and lifestyle, most adults require 7-9 hours of sleep per night to feel refreshed and well-rested. Insufficient sleep can have long-term effects on physical and mental health.
Is 5 hours sleep enough?
While the amount of sleep you may need varies depending on age and lifestyle, most adults require 7-9 hours of sleep per night to feel refreshed and well-rested. Insufficient sleep can have long-term effects on physical and mental health.
Can I survive on 4 hours of sleep?
While the amount of sleep you may need varies depending on age and lifestyle, most adults require 7-9 hours of sleep per night to feel refreshed and well-rested. Insufficient sleep can have long-term effects on physical and mental health.
