Are You Sleeping Enough? Ideal Hours of Sleep by Age Group

Stage	Also Called	Description
Stage 1	Drowsy Sleep	The transition phase between wakefulness and sleep.
Stage 2	Light Sleep	Heart rate slows, body temperature drops, and you’re harder to wake.
Stage 3	Deep Sleep	Also called slow-wave sleep, essential for physical recovery.
Stage 4	REM Sleep	Brain activity spikes, breathing becomes irregular, and the most vivid dreams occur.

• Newborns (0-3 months)

Recommended sleep: 14-17 hours per day

Newborns spend most of their time asleep, but their sleep is spread out in short intervals of 2-4 hours due to frequent feeding. Their sleep cycles are irregular, with more time spent in REM sleep to support rapid brain development. Establishing a calm environment helps regulate their rest.

• Infants (4-11 months)

Recommended sleep: 12-16 hours including naps

By this stage, infants begin to develop more predictable patterns. Night-time sleep stretches become longer, while daytime naps remain essential. Proper routines such as consistent bedtimes and soothing pre-sleep rituals can encourage healthier rest.

• Toddlers (1-2 years)

Recommended sleep: 11-14 hours daily

Toddlers are highly active during the day, making restorative sleep critical for growth and development. They typically need one or two naps alongside longer nighttime sleep. Regular bedtimes and reduced screen exposure help them settle more easily.

• Preschoolers (3-5 years)

Recommended sleep: 10-13 hours

At this stage, children usually take only one nap or begin to phase it out. Sleep becomes more consolidated during the night, and adequate rest supports memory, behaviour, and emotional regulation. A relaxing bedtime routine with reading or soft music helps encourage consistent sleep.

• School-age Children (6-13 years)

Recommended sleep: 9-11 hours

Children in this age group need sufficient rest to fuel growth, learning, and physical activity. With school demands increasing, structured bedtime schedules are important. Limiting stimulating activities before bed helps ensure they get quality rest.

• Teenagers (14-17 years)

Recommended sleep: 8-10 hours

Despite their increased need for independence, teenagers still require substantial sleep for brain development, academic performance, and mood regulation. However, early school start times, social activities, and heavy use of technology often reduce their sleep. Encouraging consistent rest is vital.

• Young Adults (18-25 years)

Recommended sleep: 7-9 hours

Young adults often face irregular sleep due to studies, work, or lifestyle choices. Poor habits, including late-night screen use or inconsistent schedules, can disrupt regular sleeping hours. Consistency, exercise, and limiting caffeine improve rest quality.

• Adults (26-64 years)

Recommended sleep: 7-9 hours

Sleep supports long-term health, cognitive performance, and emotional well-being. However, busy lifestyles, stress, and long working hours often lead to sleep deprivation. Creating a calming bedroom space and sticking to routines helps ensure proper rest.

• Older Adults (65+ years)

Recommended sleep: 7-8 hours

As people age, sleep patterns shift, they may experience lighter, shorter sleep and wake more frequently during the night. Despite these changes, sufficient rest remains crucial for memory, immune function, and mood. Naps and consistent schedules help maintain good sleep quality.

13 Signs You’re Not Getting Enough Sleep

1. Persistent tiredness during the day
2. Mood swings and irritability
3. Poor concentration
4. Reduced performance at work or school
5. Frequent yawning
6. Weakened immunity
7. Difficulty waking up in the morning
8. Increased appetite or cravings, especially for sugary foods
9. Microsleeps (brief, uncontrollable episodes of sleep)
10. Slower reaction times and reduced alertness
11. Trouble remembering things or processing information
12. Dark circles or puffiness under the eyes
13. Increased stress or anxiety levels

If you consistently notice these signs, it may indicate chronic sleep deprivation. Reviewing your daily habits and creating a healthier sleep routine can help, but ongoing issues should be discussed with a healthcare professional.

Creating a Bedroom That Supports Rest

Your bedroom environment plays a significant role in maintaining normal sleeping hours. Proper furnishing and design can promote relaxation.

Invest in the Right Mattress

A high-quality mattress provides the foundation for restorative sleep. It improves posture, reduces back pain, and ensures comfort throughout the night. Select mattresses that are designed with both comfort and health in mind.

• Look for breathable materials that regulate temperature.
• Choose firmness levels based on your sleep position.
• Check for certifications that guarantee non-toxic, safe materials.
• Test durability and long-term support before purchasing.

Select the Right Pillows

Supportive pillows are essential for spinal alignment and neck comfort. The right pillow prevents stiffness and promotes deep, uninterrupted rest.

• Match pillow height with your sleeping position (side, back, or stomach).
• Opt for hypoallergenic materials if you have allergies.
• Look for adjustable or memory foam options for personalised comfort.
• Replace pillows every 1-2 years to maintain hygiene and support.

Beds and Frames

A strong and stylish bed frame provides both stability and aesthetics. The right bed enhances comfort and complements your bedroom’s design.

• Ensure the frame supports your mattress type and size.
• Pick a style that blends with your bedroom décor.
• Check sturdiness and material quality for long-term use.
• Consider storage beds if space is limited.

Accessories for Comfort

Small details make a big difference. Bed accessories such as toppers, protectors, and high-quality linens improve hygiene and add an extra layer of comfort.

• Use mattress protectors to extend mattress life.
• Add a topper for customised firmness or softness.
• Invest in breathable sheets for temperature regulation.
• Select easy-to-clean and durable fabrics.

Lighting and Ambience

Lighting and atmosphere can influence your body’s natural sleep rhythm. Dim lighting or warm bedside lamps help melatonin production, while a well-ventilated room keeps you cool and relaxed.

• Choose blackout curtains to block external light.
• Avoid bright overhead lights close to bedtime.
• Keep your bedroom between 18-20°C for ideal comfort.
• Add calming décor to create a clutter-free, restful atmosphere.

Sleep Hygiene: Habits for Better Rest

Your daily habits play a big role in how well you sleep. Here are habits that can either support or disrupt your rest, from your bedtime routine to how much screen time you have.

• Consistent Sleep Schedule - Go to bed and wake up at the same time daily
• Limit Screen Time - Reduce phone or laptop use before sleep
• Avoid Stimulants - Skip caffeine and heavy meals at night
• Relaxation Techniques - Try meditation, reading, or light stretching
• Regular Exercise - Stay active during the day to support better sleep
• Create a Sleep-Friendly Environment - Keep your bedroom cool, dark, and quiet
• Limit Naps - Short naps are fine, but avoid long or late ones
• Establish a Bedtime Routine - Signal your body it’s time to rest with consistent pre-sleep habits, like skincare or journaling.

When to Consult a Professional

If you consistently struggle to get enough rest despite maintaining healthy sleep habits, it may indicate an underlying sleep disorder. Conditions such as insomnia, sleep apnoea, or restless leg syndrome can affect your ability to fall or stay asleep. Other warning signs include loud snoring, frequent night awakenings, morning headaches, or excessive daytime sleepiness. 

Ignoring sleep disorder symptoms can lead to long-term health issues like high blood pressure, weakened immunity, or poor mental health. Seeking advice from a sleep specialist or healthcare professional can help you identify the root cause and receive proper treatment, ensuring your sleep and overall well-being improve.

Maintain Regular Sleeping Hours for Better Health

Sleep needs change throughout life, and understanding hours of sleep per age helps you stay healthier. By choosing the right sleep essentials from Magniflex, including supportive mattresses and pillows, and practising good sleep hygiene, you can create the ideal environment for restorative rest.

Frequently Asked Questions

How many hours should I sleep?

The recommended hours of sleep vary by age. Newborns need 14-17 hours, school-age children 9-11 hours, and adults generally require 7-9 hours per night. Understanding your age-specific needs helps support overall health, energy levels, and cognitive function.

Is 7 hours of sleep enough?

For most adults, 7 hours can be sufficient, though many benefit from 7-9 hours to maintain optimal mental and physical health. Individual needs can vary depending on lifestyle, stress, and overall health. Consistently sleeping less than 7 hours may lead to fatigue, reduced concentration, and long-term health risks.

What is the relationship between age and hours of sleep?

Sleep needs change as we grow. Infants and children require more hours for growth and development, teens need slightly less but still more than adults, and older adults generally need slightly less than younger adults. Understanding age-specific sleep requirements helps maintain physical health, cognitive function, and emotional well-being.

What is the 10 5 3 2 1 rule for sleep?

The 10-5-3-2-1 rule is a guide to optimise your evening routine for better sleep:

• 10 hours before bed: Stop consuming caffeine.
• 5 hours before bed: Avoid nicotine and heavy meals.
• 3 hours before bed: Limit work and stressful tasks.
• 2 hours before bed: Reduce screen time.
• 1 hour before bed: Engage in calming activities like reading or meditation.

Is 10 hours of sleep too much?

For most adults, 10 hours is more than necessary. Excessive sleep occasionally may be harmless, but consistently sleeping 10+ hours could signal an underlying health issue such as sleep disorders, depression, or chronic illness.

What is the best time to wake up?

The best wake-up time aligns with your natural circadian rhythm, typically when your body completes a full sleep cycle. Most adults benefit from waking between 6:00–8:00 a.m., but individual needs may vary depending on lifestyle, work schedule, and sleep duration.

What is the one sleep habit for a longer life?

Maintaining consistent regular sleeping hours is one of the most important habits. Going to bed and waking up at the same time daily supports heart health, immune function, and mental clarity, which collectively contribute to longevity.

Do people who wake up early live longer?

Research suggests early risers often have healthier routines and better alignment with natural circadian rhythms, which can improve metabolic health and reduce risk factors for chronic conditions. However, the quality and consistency of sleep are more important than the specific wake-up time.

How do I know if I'm getting enough sleep?

Signs include feeling refreshed upon waking, staying alert during the day, maintaining steady mood, and not needing caffeine to stay awake. Persistent tiredness, poor concentration, or frequent yawning may indicate insufficient sleep.

Does snoring mean deep sleep?

Not necessarily. Snoring can occur during light or deep sleep stages, but loud or chronic snoring may indicate sleep disorders like sleep apnoea, which disrupts deep restorative sleep.