How Much Sleep Do We Really Need?

The National Sleep Foundation (NSF), whose mission is to champion not only sleep science, but also sleep health for the individual, released the results of a study that took more than two years to complete. Eighteen leading scientists and researchers came together and were tasked with updating the official recommendations for sleep duration by different age groups.

The panelists included six sleep specialists and representatives from leading organizations including: the American Academy of Pediatrics, American Association of Anatomists, American Congress of Obstetricians and Gynecologists, American Geriatrics Society, American Neurological Association, Human Anatomy and Physiology Society, and Society for Research in Human Development. The panelists participated in a rigorous scientific process that included reviewing over 300 current scientific publications and voting on how much sleep is appropriate throughout the lifespan.

So How Much Sleep Do We Need?
Though research cannot pinpoint the specific amount of necessary sleep for different age groups, the NSF’s new chart identifies the “rule-of-thumb” amounts experts agree upon. “The NSF has committed to regularly reviewing and providing scientifically rigorous recommendations,” says Max Hirshkowitz, PhD, Chair of the National Sleep Foundation Scientific Advisory Council. “The public can be confident that these recommendations represent the best guidance for sleep duration and health.”

A summary of the new daily recommendations:

  • Newborns (0-3 months): Sleep range is now 14-17 hours (previously 12-18)
  • Infants (4-11 months): Sleep range is now 12-15 hours (previously 14-15)
  • Toddlers (1-2 years): Sleep range is now 11-14 hours (previously 12-14)
  • Preschoolers (3-5): Sleep range is now 10-13 hours (previously 11-13)
  • School age children (6-13): Sleep range is now 9-11 hours (previously 10-11)
  • Teenagers (14-17): Sleep range is now 8-10 hours (previously 8.5-9.5)
  • Younger adults (18-25): Sleep range is 7-9 hours (new age category)
  • Adults (26-64): Sleep range remains 7-9 hours
  • Older adults (65+): Sleep range is 7-8 hours (new age category)

The importance of sleep inspired the development of our Silent Nights patches, which are clinically proven to increase the length of sleep by over 60%, and enhance the quality of sleep for people of different age groups