Healthy adults need 7 to 9 hours of sleep per night to support optimal physical and mental functioning.
Recommended Hours by Age
According to the National Institutes of Health and the Centers for Disease Control and Prevention, sleep requirements change throughout life:
✓ Newborns (0–3 months): 14 to 17 hours per day (including naps).
✓ Babies & Infants (4–11 months): 12 to 16 hours per day (including naps).
✓ Toddlers (1–2 years): 11 to 14 hours per day (including naps).
✓ Preschoolers (3–5 years): 10 to 13 hours per day.
✓ School-age children (6–12 years): 9 to 12 hours per night.
✓ Teenagers (13–18 years): 8 to 10 hours per night.
✓ Adults (18–60 years): 7 or more hours per night.
✓ Older adults (61+ years): 7 to 9 hours for ages 61–64; 7 to 8 hours for ages 65 and older.
Why Sleep is Essential
Sleep is an active state where your body performs crucial maintenance:
✓ Brain maintenance: During deep and REM (Rapid Eye Movement) sleep, the brain clears out toxins, processes memories, and supports neural connections linked to a lower risk of chronic neurological and mental conditions.
✓ Physical recovery: The body repairs tissue, rebuilds muscles, and strengthens the immune system.
✓ Metabolic balance: Adequate rest regulates hormones that control appetite, blood sugar, and metabolism, lowering the risk of weight gain, obesity, and type 2 diabetes.
✓ Heart health: Consistent rest helps regulate blood pressure and reduces strain on the cardiovascular system.
Primarily, the Bible has this to say: “Do not love sleep lest you be reduced to poverty; keep your eyes open, have your fill of food (Proverbs 20:13).
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