Sleeping Through the Ages: How Sleep Needs Change with Age

Sleep is vital at every stage of life. While the number of hours we need changes as we grow, it’s not just about quantity – the quality of sleep, and having a consistent routine, are equally important.

Infants (0–12 months)

• Typical sleep need: 12-16 hours a day (including naps).
• Features: Sleep is spread across day and night; frequent waking for feeding. By 6 months, many can settle into longer stretches with routine.
• Key points: Consistency and soothing routines help shape healthy sleep habits early.
• Why it matters: Restorative sleep supports rapid brain growth, learning, and immune development.

Toddlers & Preschoolers (1–5 years)

• Typical sleep need: 10-14 hours a day.
• Features: Bedtime resistance and night waking are common; naps gradually decrease.
• Key points: Structured bedtime routines make a big difference to sleep quality.
• Why it matters: Sleep underpins language learning, behaviour, and emotional regulation.

School-Aged Children (6–12 years)

• Typical sleep need: 9-12 hours per night.
• Features: Sleep becomes more consolidated; fewer naps. Busy schedules and screens can cut into sleep.
• Key points: Limiting evening screen time and maintaining a regular bedtime are crucial.
• Why it matters: Consistent, high-quality sleep supports attention, learning, and growth.

Teenagers (13–18 years)

• Typical sleep need: 8-10 hours per night.
• Features: Natural body clock shifts later, making early nights difficult. Device use and school pressures reduce sleep quality.
• Key points: Teens benefit from later bedtimes paired with consistent wake times and device limits.
• Why it matters: Sleep boosts memory, learning, mood, and physical development.

Adults (18–64 years)

• Typical sleep need: 7-9 hours per night.
• Features: Sleep is generally stable but can be disrupted by stress, work, parenting, or irregular routines.
• Key points: Prioritising regular bedtimes, winding down before sleep, and managing stress all improve quality.
• Why it matters: Quality sleep lowers chronic disease risk, sharpens thinking, and improves daily performance.

Older Adults (65+ years)

• Typical sleep need: 7-8 hours per night.
• Features: Sleep often becomes lighter and more fragmented, with earlier bed and wake times. Medical conditions and medications may interfere.
• Key points: Sleep hygiene, exposure to natural light, and addressing underlying health issues help maintain restorative rest.
• Why it matters: Restful sleep reduces fall risk, supports memory, and promotes overall wellbeing.

Beyond Hours: Why Quality and Routine Matter

The features and key points at each stage show that sleep isn’t just about hours – it must also be restful, regular, and restorative.

If you’re getting enough hours but still feel tired, it could signal a sleep disorder such as obstructive sleep apnoea (OSA), where breathing repeatedly narrows or pauses during sleep. OSA is common, often overlooked, and can seriously affect health and quality of life.

OSA is a lot more common among older populations but can affect anyone, even young, healthy people and children.

How Home Sleep Can Help

At Home Sleep, we provide lab-precision sleep studies in the comfort of your home — anywhere in Australia. Whether it’s a technician visiting in Melbourne or a device posted to regional areas with clear instructions, we make testing simple and accessible.

If poor-quality sleep is affecting you or your family, a home sleep study can uncover the cause and guide effective treatment — so you can rest better at any age.

References 

1. Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Recommended amount of sleep for pediatric populations: A consensus statement of the American Academy of Sleep Medicine. Sleep Health, 2(1), 40–43.
2. Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., & Tasali, E. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843–844.
3. Ohayon, M. M., Carskadon, M. A., Guilleminault, C., & Vitiello, M. V. (2004). Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: Developing normative sleep values across the human lifespan. Sleep Medicine, 5(2), 83–94.