Sleep, along with diet and physical exercise, is one of the three pillars that support human health. However, it remains the most neglected. According to data collected by international medical organizations, a considerable portion of the population sleeps less than recommended, with consequences ranging from poor concentration to increased risk of cardiovascular disease, obesity and mood disorders.

The question of how many hours to sleep does not have a single answer: it varies depending on the stage of life.

The National Sleep Foundation (NSF), in collaboration with specialists in sleep medicine, pediatrics, neurology and gerontology, established reference ranges by age group a few years ago that continue to be the most cited standard worldwide.

Recommendations by stages of life

Newborns (0 to 3 months): between 14 and 17 hours a day, distributed in several short periods of sleep and wakefulness, since they have not yet developed a defined circadian rhythm.

Babies (4 to 11 months): between 12 and 15 hours a day, including naps. At this stage, nighttime sleep begins to consolidate.

Young children (1 to 2 years): between 11 and 14 hours, with at least one nap during the day.

Preschoolers (3 to 5 years): between 10 and 13 hours. Many children stop needing a nap towards the end of this period.

School-age children (6 to 13 years): between 9 and 11 hours. It is a critical stage for academic performance and cognitive development.

Adolescents (14 to 17 years old): between 8 and 10 hours. Specialists point out that the hormonal changes typical of puberty naturally delay the sleep schedule of adolescents, which explains why they tend to go to bed and wake up later.

Young adults (18 to 25 years old): between 7 and 9 hours.

Adults (26 to 64 years): between 7 and 9 hours, with 7 hours being the minimum recommended to maintain adequate cognitive and immunological functions, as also stated by the American Academy of Sleep Medicine.

Older adults (65 years and older): between 7 and 8 hours. Although it is common for sleep to become more fragmented at this stage, the total recommended amount does not decrease significantly compared to adulthood.

Why does it matter to meet these ranges?

Sustained sleeping less—or more—than recommended has been associated in numerous epidemiological studies with an increased risk of hypertension, type 2 diabetes, cognitive decline, and depression.

Specialists insist that the quality of sleep is as relevant as the quantity: maintaining regular schedules, avoiding screens before going to bed and ensuring a dark and quiet environment contribute to a more restful rest.

In the case of children and adolescents, sleep deficit has also been linked to learning difficulties, behavioral problems and an increased risk of accidents, which has led several countries to debate the delayed start time of secondary schools.

Habits that promote restful sleep

Getting good sleep is essential for physical and mental health, and can be achieved with consistent sleep hygiene habits. Here are the keys most supported by evidence to promote restful sleep.

Routine and schedules

Food and substances

Physical activity and naps

Bed environment and use

Strategies for the mind and stress

Applying these habits consistently usually improves sleep quality in a few weeks. If you want, I can help you design a personalized nighttime routine based on your schedules and activities.

Recommendation, not an absolute rule

The authors of these guides themselves warn that these are indicative ranges: genetic factors, the general state of health and the lifestyle of each person can cause individual needs to vary slightly.

The most practical criterion, specialists agree, is to observe how the person feels when they wake up and during the day: persistent drowsiness is usually the clearest sign that sleep is not fulfilling its restorative function.

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