Check out the current sale!
Save $150 on the Classic Mattress
Free Shipping & $225 on the Genesis Hybrid Mattress
Free Shipping

How Much Do Kids and Adults Need to Sleep?

Sleep is that revitalizing, invisible USB charger between our bodies and beds that prevents us from looking like the cast of The Walking Dead during the day. It not only supports optimum performance levels, fights aging, and wards off a myriad of diseases—sleep also reduces stress and improves our overall mood. Not getting enough sleep results in drunken-sounding conversations, tripping over shoelaces we forgot to tie, and on a more serious note, increased danger of accidents while driving.


It seems as though an overwhelming amount of us are never able to quite fill the brim of our necessary recharging hours. Some hit the pillow without allowing enough time to doze off, and many of us don’t know that average required sleep times per night vary by age and other day-to-day elements.


Let’s explore the rejuvenating realm of rest and get to the bottom of appropriate sleep quotas for adults and kids, spanning across different situations.


Amount of Sleep Needed For Adults


On average, young adults ages 18-25, as well as adults ages 26-64, need 7-9 hours of sleep per night according to the National Sleep Foundation. Because of less daytime activity, older adults ages 65 and up need an average of 7-8 hours of sleep per night.


Young Adults (18-25) -            7-9 Hours of sleep per night

Adults (26-64) -                       7-9 Hours of sleep per night

Elderly Adults (65+) -              8-9 Hours of sleep per night


But not everyone is average, and special circumstances throw a wrench into the quiet gears of sleep.


Amount of Sleep Needed Differs for Active Adults and Athletes


Physical activity does wonders for our sleep cycles, and the recommended 150 minutes of moderate aerobic exercise per week (per the Mayo Clinic) is enough to help drive our systems towards a normalized sleep pattern. But if we’re exceptionally active adults or athletes that incur much physical strain, the average may not be cutting it and could be propelling slower recovery times and prolonged rates of exhaustion.


"Getting enough sleep is crucial for athletic performance," says David Geier, MD, an orthopedic surgeon and sports medicine specialist in Charleston, SC. "Just as athletes need more calories than most people when they're in training, they need more sleep, too." 


Athlete’s sleep needs will vary from person to person depending upon their training intensity, but it is recommended that every athlete in training should sleep at least one hour extra per night so the body has extra time to repair itself.


Sleep According to Gender


Men and women vary biologically with their sleep patterns. Circadian cycles are shorter by 6 minutes for women than for men, which can impact daily energy levels and nightly sleep. Women’s clocks are also set an hour back, making them more likely to fall asleep earlier and wake earlier. This doesn’t greatly impact the average amount of sleep each sex needs per night, but women have been shown to function much better off low sleep during the day. They do, however, face more health repercussions than men for lack of sleep.


Sleep During Pregnancy


The amount of sleep the average female needs changes during pregnancy. Especially in the first trimester, women should be cognizant of restful nights or they could be at risk for elevated blood pressure or other potential complications. Too little sleep, like under 6 hours, or too much sleep, like 10 hours or more, leads to a massive increase in risks for adverse health effects. Women who slept less than 5 hours a night were shown to have a 10 times higher chance of developing pre-eclampsia.


Researchers have shown that a good night’s sleep earlier in a woman’s pregnancy is the gateway to a healthier birth, and it’s recommended that pregnant women slumber for at least 9 hours through the night.




Menstruation needs to be accounted for in the amount of sleep needed for adult women as it affects women’s lives for nearly a week out of every month—but this arena is especially tricky. Some women report restlessness in days leading up to menstruation, activated by dropping hormone levels and rising body temperature. An overwhelming amount of women also report high amounts of lethargy and increased sleepiness during the day, but ease with falling asleep and staying asleep at night. Some have a much harder time sleeping in general.


Whatever the individual lady’s case may be, menstruation will likely affect your sleeping pattern and should be mitigated with more time for rest. Allow yourselves extra time for sleep during your cycle, and set aside time for naps during the day if you’re feeling especially sluggish.


Sleep Needed For Kids


Babies, toddlers, children, and teens need significantly more hours of doze time than adults do. They’re growing fast, and their rapid mental and physical development translates into a lot of restoration time. Many a parent are aware of their child’s need for increased sleep, but a lot don’t quite know the extent of how much more they require—or what small amounts of lost sleep per night can do to a child’s development.


As a guide, kids generally need the following averages per night:


            Newborns (0-3 months)          14-17 hours

            Infants (4-11 months)             12-15 hours

            Toddlers (1-2 years)                11-14 hours

            Preschoolers (3-5 years)         10-13 hours

            School-aged children (6-13)   9 to 11 hours

            Teenagers (14-17 years)         8 to 10 hours


Sleep During Puberty


Puberty is an important time for maturation and transition into adulthood. And it’s especially crucial for young children to get enough deep sleep before and during puberty. Natalie Shaw, MD, lead author of a children’s sleep study from Massachusetts General Hospital and Boston Children's Hospital, comments:


"If the parts of the brain the brain that activate the reproductive system depend on deep sleep, then we need to be concerned that inadequate or disturbed sleep in children and young adolescents may interfere with normal pubertal maturation. This is particularly true for children who have been diagnosed with sleep disorders, but may also have more widespread implications as recent studies have found that most adolescents get less sleep than they require."




Having trouble snoozing? We’re Trinity Sleep, makers of the best deep-sleep-worthy gel memory foam mattresses. Dreams come easy with high-quality Avena foam—drift off to delight with one of our custom mattress selections.
Starting at only $325
Starting at only $445
Genesis Hybrid
Starting at only $695