Sleep is one of the most essential functions for maintaining good health, yet many people struggle to understand how much is actually needed.
Recently, neurologist Dr. Sudhir Kumar, MD, DM, shared a post on X (formerly Twitter) detailing the average daily amount of sleep needed at different stages of life. According to them, “Average daily sleep amount needed by age: 1. Newborns (up to 3 months): 14 to 17 hours. 2. Infants (4 to 12 months): 12 to 16 hours, including naps. 3. Toddlers (1 to 5 years): 10 to 14 hours, including naps. 4. School-age children (6 to 12 years): 9 to 12 hours. 5. Teens (13 to 18 years): 8 to 10 hours. 6. Adults (18 years and older): 7 to 9 hours. (Note: Individual variations may occur).”
While these numbers give a broad idea of how much sleep a person may need, you may be wondering why these needs vary so much between newborns, children, teens, and adults.
So, is the average daily sleep amount suggested by Dr. Sudhir in his post accurate?
Public health expert Dr. Jagdish Hiremath told, “Yes, the recommendations are in line with established guidelines from leading health organizations like the American Academy of Sleep Medicine and the National Sleep Foundation. While there may be slight variations across studies, these ranges are generally accurate for each age group. Most importantly, these ranges are considered averages, as individual needs may vary slightly depending on genetics, lifestyle, and overall health.”
Why do sleep needs decrease as we move from infancy to adulthood?
Infants need more sleep because their brains and bodies are developing rapidly and neural connections are being strengthened. Sleep during this stage is crucial for memory formation, learning, and immune system development.
Dr. Hiremath says, “As children grow older, brain maturation slows, and although sleep remains essential for learning and emotional regulation, the overall need decreases. By adulthood, the brain achieves structural maturity, so the primary role of sleep shifts from promoting rapid growth to maintaining cognitive performance, repairing cellular damage, and maintaining emotional balance.”
Common Health Risks of Sleep Deprivation
Dr. Hiremath says that in the short term, people may experience “poor concentration, slower reaction times, mood disturbances, and weakened immunity. Over time, persistent sleep deprivation increases the risk of neurodegenerative diseases like high blood pressure, heart disease, diabetes, obesity, and even Alzheimer’s disease.” It also has a significant impact on mental health, increasing rates of anxiety and depression.
How can parents or caregivers ensure that children and adolescents meet their recommended sleep needs?
Parents and caregivers can help by establishing a regular sleep routine and prioritizing a calm environment before bed. Dr. Hiremath emphasizes, “Creating a consistent schedule for rest, limiting screen exposure at least an hour before bedtime, and encouraging physical activity during the day can all be very beneficial. The bedroom should be dark, cool, and quiet for healthy sleep. Especially for teenagers, balancing academic needs with adequate rest is crucial, so parents should help them understand that good sleep is just as important to their performance and well-being as studies or extracurricular activities.”
Disclaimer: Always consult your healthcare professional before starting any routine.