How much sleep you need: The best bedtimes for each age range

You probably promised yourself an early night yesterday, only to end up doomscrolling until 1 AM. We’ve all been there. You swear you will prioritize your rest, but then life, Netflix, or just plain stubbornness gets in the way.

Sleep often feels like the first thing we sacrifice when our schedules get tight, but honestly, that is a massive mistake. IMO, we need to stop treating sleep like a luxury and start viewing it as the biological necessity it is. Neuroscientist Matthew Walker, author of Why We Sleep, puts it bluntly: “The shorter your sleep, the shorter your life.” That sounds terrifying, right?

But the good news is that getting your schedule back on track is easier than you think. Whether you are managing a chaotic toddler or trying to maximize your own productivity, finding the right bedtime can make all the difference. Let’s look at the numbers and see exactly when you should hit the hay.

Newborns and infants: the survival phase

You can set aside the idea of a strict schedule for the first few months. Newborns (0–3 months) need a staggering 14–17 hours of sleep, but they take it in chaotic, short bursts because their internal clocks haven’t developed yet. You just have to survive this period. However, by the time they reach the infant stage (4–11 months), they start developing a rhythm and need 12–15 hours total, says the National Sleep Foundation.

You should aim for a bedtime between 7:00 PM and 8:00 PM for infants. This early slot helps them get the deep restoration they need to support rapid brain growth. If you wait too long, they get “overtired,” which actually makes falling asleep harder. Trust me, fighting a wired, screaming baby at 9 PM is an experience you want to avoid.

Toddlers: the tiny negotiators

Toddlers (1–2 years) are famous for stalling, but they still need 11–14 hours of total sleep. They will try every trick in the book to stay up, from asking for water to demanding a specific stuffed animal they haven’t seen in months. You must stand your ground.

The sweet spot for their bedtime remains between 7:00 PM and 8:00 PM. A study published by UrbanHello suggests that toddlers who go to bed before 9:00 PM actually sleep longer overall. You want to catch them before their “second wind” kicks in. Once that cortisol spikes, you are in for a long night.

Also on MSN: 11 personality traits common among people who don’t make their bed every morning

Preschoolers: dropping the nap

Preschoolers (ages 3–5) need 10–13 hours of sleep, and this is usually when the afternoon nap disappears. This transition can be rough. You might notice they get cranky around dinnertime, which is a clear signal that they need an earlier bedtime to compensate for the lost sleep.

Stick to a bedtime between 7:30 PM and 8:30 PM. Consistency is your best friend here. If you keep the routine predictable, their bodies will naturally start winding down at the right time. Plus, getting them down early gives you a blissful hour or two of silence in the evening. Who doesn’t want that?

School-age children: the critical years

Kids aged 6–13 need 9–11 hours of sleep to function well in school. According to the CDC, lack of sleep in this group leads to attention issues and poor behavior. If your kid acts out, they might just be exhausted.

You should aim for a bedtime between 8:00 PM and 9:00 PM. This ensures they get enough rest before the school bus arrives. Ever wondered why some kids focus better than others? A consistent 8:30 PM lights-out rule might be the secret sauce.

Teenagers: the biological shift

Teenagers (14–17 years) are not just being rebellious when they stay up late; their biology actually shifts. Their circadian rhythms naturally delay, meaning they don’t feel tired until later. Despite this, they still need 8–10 hours of sleep, which is tough with early school start times.

A realistic bedtime is between 10:00 PM and 11:00 PM. While they might push for midnight, you should encourage them to wind down earlier. The CDC notes that over 77% of high school students don’t get enough sleep, which is a scary statistic considering the impact on mental health.

Young adults and adults: the daily grind

For adults (18–64 years), the National Sleep Foundation recommends 7–9 hours. We often cut this short to work late or socialize, but we pay for it with reduced focus and higher health risks.

Research suggests the “golden hour” for adult sleep is between 10:00 PM and 11:00 PM. A study in the European Heart Journal found that falling asleep in this window significantly lowers the risk of developing heart disease. It aligns perfectly with the drop in your body temperature and the rise in melatonin.

Older adults: the early risers

As we age (65+ years), our sleep architecture changes again. We need 7–8 hours, but we tend to wake up earlier and sleep more lightly. You might find yourself naturally waking up at 5 AM regardless of when you went to bed.

Because of this early wake time, a bedtime of 9:00 PM to 10:00 PM works best. This ensures you get your full seven hours before the sun comes up. Fighting your natural clock to stay up for the late news usually just results in a groggy morning.

New sleep trends: what is happening in 2026?

Sleep trends are getting wild lately. Have you heard of “sleepmaxxing”? It is a major trend in which people use devices like Oura rings and smart mattresses to optimize every minute of rest. People are even trying “mouth taping” to force nasal breathing, which supposedly improves sleep quality.

On the flip side, you should avoid “bed rotting.” This Gen Z term refers to staying in bed all day to cope with stress, but experts like Dr. John Saito of the AASM warn that it can harm your sleep hygiene. FYI, your bed should be for sleep only, not for binge-watching entire seasons of TV.

Key Takeaways

• Babies and Toddlers: Prioritize early bedtimes (7–8 PM) to prevent overtiredness.
• School Kids: Need 9–11 hours; keep bedtimes consistent (8–9 PM).
• Teens: Their biological clocks shift later, but they still need 8–10 hours.
• Adults: Aim for 10–11 PM to protect heart health.
• Consistency: Stick to a schedule to keep your internal clock happy.

We all want to wake up feeling refreshed and ready to tackle the day. By respecting these biological windows and prioritizing rest, you give your body the best chance to thrive. So, tonight, put the phone down, ignore the urge to scroll, and get the rest you deserve.

Disclosure: This article was developed with the assistance of AI and was subsequently reviewed, revised, and approved by our editorial team.

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