16 September 20261 min read
How Many Hours of Sleep Do You Need?
Most adults need 7 to 9 hours a night; children and teenagers need more. The requirement shifts with age, but "I manage on less" holds true for very few people.
ASWritten byAarogyaSutra Editorial Team
The short answer: 7 to 9 hours a night for adults aged 18 to 64. Over 65, 7 to 8 hours is generally considered enough.
Sleep by age
| Age | Sleep per day |
|---|---|
| 1-2 years | 11-14 hours |
| 3-5 years | 10-13 hours |
| 6-12 years | 9-12 hours |
| 13-18 years | 8-10 hours |
| 18-64 years | 7-9 hours |
| 65+ years | 7-8 hours |
Signs you are short of sleep
- Struggling to wake without an alarm
- Feeling sleepy during the day, particularly after lunch
- Needing two or three extra hours at weekends
- Trouble concentrating and remembering things
- Irritability over small things
Can sleep debt be repaid?
Partly. A longer Sunday after a short week takes the edge off the tiredness, but the effect on attention and mood does not fully reverse. Going to bed at the same time each night does far more.