Quick Answer: Sleep Needs by Age
Newborns: 14-17 hours. Infants: 12-15 hours. Toddlers: 11-14 hours. Preschool: 10-13 hours. School age (6-12): 9-12 hours. Teens (13-17): 8-10 hours. Adults (18-64): 7-9 hours. Seniors (65+): 7-8 hours. These are Canadian Paediatric Society and National Sleep Foundation guidelines. Individual needs vary, but consistently sleeping outside these ranges is associated with health risks.
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Sleep Duration Is Not One-Size-Fits-All
We often hear "you need 8 hours of sleep" as though it is a universal truth. In reality, sleep needs vary by age, genetics, activity level, and health status. Some adults function optimally on 7 hours while others genuinely need 9. The key is finding your personal optimal duration and maintaining it consistently.
Why Sleep Needs Change with Age
Sleep duration requirements are closely tied to brain development and body growth. Infants and children need more sleep because their brains are forming neural connections at an extraordinary rate, and their bodies are growing rapidly. Growth hormone is primarily released during deep sleep, which is why children spend a larger percentage of sleep time in deep stages. As we age, deep sleep decreases naturally, and total sleep need decreases modestly. However, the quality of each stage becomes more important.
Detailed Sleep Needs
Babies and Toddlers (0-3 years)
Newborns sleep 14-17 hours in fragmented episodes. By 12 months, most babies consolidate to 12-15 hours including naps. Toddlers (1-3 years) need 11-14 hours including one nap. A firm, safe sleep surface is critical at this age.
Children (3-12 years)
Preschoolers need 10-13 hours (some still nap). School-age children need 9-12 hours. Sleep is when children consolidate learning and grow. Poor sleep in children is linked to behavioural issues, poor academic performance, and obesity.
Teens (13-17 years)
Teens need 8-10 hours but their circadian rhythm naturally shifts later, making them alert at night and sleepy in the morning. This is biology, not laziness. The Canadian Paediatric Society has advocated for later school start times based on this evidence.
Adults (18-64 years)
7-9 hours is the recommendation. Consistently sleeping under 6 hours increases risk for heart disease, diabetes, obesity, and cognitive decline. Sleeping over 10 hours regularly may also indicate health issues.
Seniors (65+ years)
7-8 hours remains important, though it may be harder to achieve in one continuous block. Sleep becomes lighter and more fragmented with age. Naps can supplement nighttime sleep but should be kept short (20-30 minutes).
Mattress Needs by Life Stage
Toddlers: Firm mattress for safety. Twin size
Children: Medium-firm for growing bodies. Twin or Twin XL
Teens: Medium-firm with cooling (they run warm). Twin XL or Full
Adults: Based on sleep position and body type. Queen or King
Seniors: Medium with good edge support for easy getting in/out. Consider adjustable base
How to Find Your Personal Sleep Need
During a vacation or low-stress period, go to bed when tired and wake without an alarm for 5-7 days. After the first 2-3 days (paying off sleep debt), the amount you naturally sleep is close to your personal need. Most people land between 7-8.5 hours. Use this as your target.
Mattresses for Every Age in Brantford
At Mattress Miracle,
we help families find the right mattress for every member of the household, from toddler beds to senior-friendly setups. Different ages need different support. We have been serving all ages in the Brantford community since 1987.
Frequently Asked Questions
Can you train yourself to need less sleep?
No. While some people are genetically short sleepers (a rare mutation), most people cannot truly adapt to less sleep. You may feel adapted, but cognitive performance tests consistently show impairment even when people report feeling fine on less than 7 hours.
Is too much sleep harmful?
Regularly sleeping over 9-10 hours as an adult may be associated with depression, heart disease, and increased mortality. However, it is often a symptom of an underlying condition rather than a cause. If you consistently need 10+ hours, consult your doctor.
Why do teens sleep so late?
During puberty, the circadian rhythm shifts 1-2 hours later. Melatonin release is delayed, making teens naturally alert until 11 PM or later. This is a biological change, not a behavioral choice.
Visit Mattress Miracle
Find us at 441 1/2 West Street, Brantford, Ontario. Rated 4.9 stars on Google. Family-owned since 1987.
Find Your Perfect Mattress at Mattress Miracle
We are a family-owned mattress store in Brantford, helping our community sleep better since 1987. Come try mattresses in person and get honest, no-pressure advice.
441 1/2 West Street, Brantford, Ontario
Call 519-770-0001