Newborns need about 14-17 hours of sleep daily. Bedtime varies, but frequent naps and nighttime sleep should be consistent for their development.
Infants require 12-15 hours of sleep. Bedtime around 7-8 PM helps them consolidate nighttime sleep and align with their natural sleep-wake cycles.
Toddlers need 11-14 hours of sleep. A bedtime between 7-8 PM ensures they get enough rest and aligns with their natural circadian rhythms.
Preschoolers should sleep 10-13 hours. A bedtime around 7-8 PM supports adequate rest and helps manage their energy levels and mood throughout the day.
School-aged children need 9-12 hours of sleep. A bedtime of 8-9 PM supports optimal cognitive function and academic performance during school hours.
Teenagers require 8-10 hours of sleep. A bedtime around 10-11 PM helps align with their natural sleep patterns and supports growth and cognitive development.
Young adults should aim for 7-9 hours of sleep. Bedtime between 10-11 PM supports optimal health, productivity, and mental well-being for busy lifestyles.
Adults need 7-9 hours of sleep. Going to bed around 10-11 PM supports overall health, cognitive function, and emotional stability in daily life.