Sleep needs change throughout your life. A newborn needs 17 hours, a teenager needs 9, and an adult needs 7-9. Here's the complete breakdown by age, based on recommendations from the National Sleep Foundation and the American Academy of Sleep Medicine.
The ranges above are averages. Your personal need is genetic. Try this during a vacation:
No. About 1-3% of the population has the DEC2 gene that allows them to function on 4-6 hours. If you don't have it, you can't train your way into needing less. You can get used to feeling bad, but your cognitive performance will still be impaired.
Find your ideal bedtime based on your sleep need with our free Sleep Calculator.
For almost everyone, no. Only 1-3% of people can thrive on 6 hours. The rest are chronically sleep-deprived and don't realize it because they've gotten used to feeling bad.
For most adults, consistently sleeping 10+ hours may indicate an underlying condition (depression, sleep disorder, illness). If you need 10 hours to feel rested, see a doctor.
No. Older adults need the same 7-8 hours, but they often get less due to changes in sleep architecture, pain, medications, and circadian shifts. The need doesn't decrease; the ability to sleep does.