Here are the recommended sleep times according to the National Sleep Foundation:

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The National Sleep Foundation has created a list of hours indicating how much sleep a person needs based on their age.

When someone doesn’t get enough sleep and lacks sufficient rest, difficulties in clear thinking, an inability to make decisions, and trouble concentrating can arise, along with potential weight loss.

There are numerous health issues that can arise due to sleep problems. Sleeping less than five hours increases the risk of heart diseases, and sleeping less than seven hours can lead to diabetes and weight problems.

Getting enough sleep every night is crucial to being full of energy, accomplishing daily tasks without concentration issues, and supporting overall health.

A study by Charles Czeisler, a professor at Harvard University, was conducted to estimate the necessary sleep duration for each individual. He analyzed the results of several previously conducted studies and created a table based on different developmental stages:

  • 0-3 months (Newborns) 14 to 17 hours
  • 4-11 months (Babies) 12 to 15 hours
  • 1-2 years (Toddlers) 11 to 14 hours
  • 3-5 years (Preschoolers) 10 to 13 hours
  • 6-13 years (School-age children) 9 to 11 hours
  • 14-17 years (Teens) 8 to 10 hours
  • 18-25 years (Young adults) 7 to 9 hours
  • 26-64 years (Adults) 7 to 9 hours
  • Over 65 years (Seniors) 7 to 8 hours

These recommended sleep times can vary depending on the individual.


Sleep problems often arise as a result of technology and stress. During times of stress, the cortisol level (the stress hormone) in the body increases, preventing much-needed sleep.

Furthermore, technological devices emit light that can inhibit the release of melatonin. This can also lead to sleep problems. Melatonin is crucial for sleep and is released when it’s dark.

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