Sleep Chart
This Sleep Chart provides on average the amount of sleep a person needs according to their age. The important aspect to remember is that this is only an average and every one is different. You know your body best and if you feel awake and alert on less sleep, then go with what your body is telling you. If you are tired on the average amount, consider getting more sleep.
The amount of sleep is not the only factor contributing to energy levels during the day. You may be getting adequate sleep but not quality sleep. Sleep disorders like sleep apnea leave a person feeling tired throughout the day. Possibly other influences such as diet, exercise and overall health can affect how alert you feel throughout the day as well.
Sleep Chart by Age
| Age | Total Sleep Needed | Additional Notes |
|---|---|---|
| 1-4 Weeks | 15-16 Hours | Newborns are developing their internal biological clocks |
| 1-4 Months | 14-15 Hours | Regular sleeping patterns begin and longer night sleeping |
| 4-12 Months | 14-15 Hours | Important to establish regular sleeping patterns at this time |
| 1-3 Years | 12-14 Hours | Naps remain important to sleep health |
| 3-6 Years | 10-12 Hours | Naps will become shorter |
| 7-12 Years | 10-11 Hours | Bedtime gets later |
| 12-18 Years | 8-10 Hours | Teens may need more sleep |
| Adults | 7-8 Hours | Times will greatly vary |
Pregnant |
8+ | More sleep and naps may be needed |
Consider that the above chart lists the Total Sleep Needed which includes nighttime sleeping as well as daytime naps. Naps are especially important for babies and toddlers. However naps can be beneficial for all ages. The amount of naps and length of naps depends on each individual.
Again this sleep chart is only the average. The times will vary more with babies and younger children as their sleep needs change with growth spurts and other factors in the early years of life. During the teenage years, more sleep may be needed. As the body grows and changes, additional sleep is be needed whether it is a toddler or a teen.
Sleep Log
Do you have a sleep log? Whether you sleep great or terribly, groggy or peppy in the morning, a sleep log is very beneficial for all.
Charting your sleep helps you see patterns and learn what works for your body. You probably already know whether you are a morning or evening person or both. However getting more in tuned with your body will allow you to know how many hours are need to function optimally and what bedtime and waking time works best for your body's rhythm.
Baby Sleep Patterns
Baby sleep patterns - I think these words would fit the definition of an oxymoron - especially if your baby is the one who has no sleep pattern.
Babies are born with no sense of circadian rhythm. One of your jobs as new parents is to help set the rhythm or his/her biological clock.
Find out what you can expect from your newborn and how you can get your baby to sleep more at night, so you can too.
Teenage Sleep
Teens, just like every other age group, have their own sleep needs. Even though they are young, active, with seemingly endless energy their bodies actually require more sleep than pre-teens.
Combine that need with an age group that stays up late because of studying, jobs, socializing or watching movies, and you will find that you have a sleep deprived teen.
As a parent, take this opportunity to teach your teenager good sleep habits - not only will your teen do better in school, he/she will feel better physically. While there are no guarantees that their attitude and emotions will suddenly make a turn around, adequate sleep refreshes everyone - even teenagers.
Sleep Deprivation in College Students
Sleep deprivation in college students impacts their physical, emotional and mental health. The demands of school and job often prevent this age group from getting adequate sleep.
But also the pull of using electronic devices at night interferes with being intentional about getting to bed. Checking Facebook, surfing the web, shopping on line or playing games can use up precious sleep time.
Find out how sleep deprivation affects your well being and ability to perform your best in college ...
Sleep Deprivation in College Students
Insomnia in Seniors
Falling asleep and staying asleep can sometimes be a challenge in the elderly. Many are not getting regular exercise because of their arthritis or low back pain and/or are not getting out into the sunshine to help set that circadian rhythm or internal clock.
Find out other causes of insomnia in seniors and what steps to take to be sleeping well again:
Another factor to consider is athletes and active adults. Elite
athletes typically need extra sleep for recovery and sometimes naps are
need for the body to repair. Sleep needs are different for children, teens, adults and seniors - but no matter what your age, healthy sleep is an important component for a healthy life.
Get practical advice on how to fall asleep, stay asleep and to get deep sleep. It's free so sign up here:
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