Quick Answer: Adults aged 18 to 64 need 7 to 9 hours of sleep, according to National Sleep Foundation guidelines. Adults 65 and older need 7 to 8 hours. Teenagers need 8 to 10 hours. School-age children need 9 to 12 hours. Individual needs vary within these ranges. If you feel rested, you are likely getting enough.
Brad, Owner, 40+ years of experience: "We have been helping Brantford families sleep better since 1997. Every customer gets personal attention, honest advice, and the kind of follow-up service you just do not get from big box stores."
Everyone knows they should "get enough sleep." Almost no one knows what "enough" actually means for their age. Eight hours is the number most people repeat, but it is only accurate for a slice of the adult population. A teenager needs more. A 70-year-old may genuinely need less. Here are the actual numbers, what they mean, and why mattress quality matters more as sleep requirements change with age.
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Sleep Recommendations by Age
Recommended Hours of Sleep
- Newborns (0-3 months): 14 to 17 hours (including naps)
- Infants (4-11 months): 12 to 15 hours
- Toddlers (1-2 years): 11 to 14 hours
- Preschool (3-5 years): 10 to 13 hours
- School age (6-12 years): 9 to 12 hours
- Teenagers (13-17 years): 8 to 10 hours
- Young adults (18-25 years): 7 to 9 hours
- Adults (26-64 years): 7 to 9 hours
- Older adults (65+ years): 7 to 8 hours
These are ranges, not targets. Some adults genuinely function well on 7 hours. Others need a full 9. The range exists because sleep need is partly genetic.
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Children and Teenagers
Children need dramatically more sleep than adults because their brains and bodies are developing. Growth hormone is released primarily during deep sleep, which is why children who consistently sleep too little can experience growth and developmental issues.
The practical challenge for Canadian families is getting teenagers to sleep enough. Teenage circadian rhythms naturally shift later, making them alert until 11 p.m. or midnight. But school starts at 8 or 8:30 a.m. in most Ontario school boards. The result is chronic sleep deprivation in teenagers who are biologically incapable of falling asleep at 10 p.m.
For children and teenagers, the mattress matters in a specific way: it needs to support a body that is changing. A mattress bought for a 10-year-old may not work for a 15-year-old who has grown 6 inches and gained 30 pounds. Our Restonic ComfortCare Twin at $1,079 with 690 individually wrapped coils is a solid choice for children and teenagers. It adapts to changing body sizes and provides proper support without the premium price of a larger mattress.
Adults (18-64)
The 7 to 9 hour recommendation for adults is where most confusion lives. Eight hours is not a universal requirement. It is the midpoint of a range.
How do you know where you fall in the range? The most honest test is vacation sleep. After 3 to 4 days of sleeping without an alarm, note when you naturally wake up. If you consistently sleep 7 hours and feel rested, you are a 7-hour sleeper. If you consistently sleep 9 hours, that is your need. What you do during the work week is not a reliable indicator because most adults carry sleep debt.
It is difficult to say exactly what happens to sleep architecture as you move through adulthood, but the general pattern is clear: deep sleep (stage 3) gradually decreases from your 20s onward. By age 50, you may get half the deep sleep you got at 25. This does not necessarily mean you need more total sleep, but it does mean your sleep quality is more fragile. A disrupted sleep environment, an uncomfortable mattress, or a noisy bedroom affects a 50-year-old's sleep more than a 25-year-old's.
Older Adults (65+)
The recommended range drops to 7 to 8 hours for adults over 65, and many older adults find their sleep naturally consolidates into a shorter nighttime block with a daytime nap. This is normal. The concern is not shorter sleep but fragmented sleep.
Older adults experience more light sleep and less deep sleep, more nighttime awakenings, and more sensitivity to environmental disruptions. Pain from arthritis, back issues, or joint problems also increases sleep fragmentation.
Mattress Needs After 60
After 60, mattress requirements shift. Joint pain becomes more common, making pressure relief critical. The mattress you were comfortable on at 45 may cause hip and shoulder pain at 65. A medium to medium-plush mattress with individually wrapped coils cushions pressure points while maintaining support. Our Revive Reflections flippable mattress at $2,395 is popular with older customers at our Brantford showroom because they can start on the firmer side and flip to the plush side if joint pain increases over time. One mattress, two firmness options.
How Mattress Needs Change with Age
- Children (6-12): Firm to medium-firm. Growing bodies need support. A twin or double mattress keeps costs reasonable during growth years.
- Teenagers (13-17): Medium. Bodies are maturing and weight is increasing. If your teenager's childhood mattress is sagging, it is time to upgrade.
- Young adults (18-30): Personal preference ranges widely. This age group tolerates a wider range of firmness because joint issues are less common.
- Adults (30-60): Medium to medium-firm for most. Support becomes more important as minor back and joint issues develop. Replace mattresses every 8 to 10 years in this range.
- Older adults (60+): Medium to medium-plush. Pressure relief for hips, shoulders, and back. An adjustable bed base adds comfort for reading, watching TV, and getting in and out of bed.
Ontario Families and Multi-Generational Sleep
Brad at our Brantford showroom has outfitted entire families across three generations. A twin for the grandchild, a queen for the parents, and a new mattress plus adjustable base for the grandparents. Each age group has different needs, and a mattress store that understands those differences saves you from buying the wrong thing. We have been doing this at 441 1/2 West Street since 1997. Bring the whole family if it helps. Dorothy and Talia enjoy helping kids pick their first "real" mattress.
Find Your Perfect Mattress at Mattress Miracle
We are a family-owned mattress store in Brantford, helping our community sleep better since 1997. Come try mattresses in person and get honest, no-pressure advice.
441 1/2 West Street, Brantford, Ontario
Call 519-770-0001Frequently Asked Questions
How many hours of sleep does a teenager need?
8 to 10 hours. Most teenagers do not get this because their natural circadian rhythm shifts later while school start times remain early. Consistent bedtimes, reduced screen time before bed, and a comfortable sleep environment help. If your teenager's mattress is from childhood, it likely no longer supports their body properly.
Is 6 hours of sleep enough for adults?
For the vast majority of adults, no. A very small percentage of people have a genetic variant that allows them to function well on 6 hours, but this is rare. Most adults who sleep 6 hours are carrying sleep debt that affects concentration, mood, immune function, and long-term health. Aim for 7 to 9 hours.
Why do older adults sleep less?
Deep sleep stages decrease with age, and the circadian rhythm tends to shift earlier. Many older adults also experience pain or medical conditions that fragment sleep. The total need may drop slightly (7-8 hours), but the quality of those hours matters more. A supportive mattress and quiet, dark bedroom become increasingly important.
Does a child's mattress affect their sleep quality?
Yes. Children spend more hours sleeping than adults, so their mattress matters proportionally more. A worn-out, hand-me-down mattress with sagging or insufficient support can affect sleep quality and, by extension, growth and learning. A new twin mattress is a worthwhile investment. Our ComfortCare Twin at $1,079 provides proper support for growing bodies.
When should I replace my mattress based on age?
Every 8 to 10 years for most adults. Earlier if you notice sagging, increased morning stiffness, or declining sleep quality. After 60, you may need to replace more frequently as your body becomes more sensitive to support and pressure. Call us at (519) 770-0001 or visit our Brantford showroom to test whether a new mattress improves your sleep.
Visit Our Brantford Showroom
Mattress Miracle
441 1/2 West Street, Brantford
Phone: (519) 770-0001
Hours: Mon-Wed 10-6, Thu-Fri 10-7, Sat 10-5, Sun 12-4
Our team has 38 years of experience helping customers find the right sleep solution. Call ahead or walk in any day of the week.
Sources
- Hirshkowitz, M. et al. (2015). "National Sleep Foundation's sleep time duration recommendations: methodology and results summary." Sleep Health, 1(1), 40-43. PubMed 29073412. Evidence-based sleep duration recommendations by age.
- Paruthi, S. et al. (2016). "Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine." Journal of Clinical Sleep Medicine, 12(6), 785-786. PubMed 27250809
- Public Health Agency of Canada. (2024). Sleep Duration Guidelines for Canadians. canada.ca