Same person. Different nights.
A teenager who stays up late. An older adult who wakes early. Sleep changes across life, but it keeps mattering.
Explore the stages.
Open a stage to see what changes. The ranges below are general guides, not a target to hit perfectly each night.
Babies & young childrenGrowth, naps and changing routines
Sleep needs change rapidly in the early years. Children aged 1–2 typically need 11–14 hours across 24 hours, including naps; ages 3–5 need 10–13. Sleep supports growth and development.
School-age childrenA busy brain needs rest
Children aged 6–12 typically need 9–12 hours in 24 hours. Sleep supports learning and attention as well as physical development.
Teenagers8–10 hours · ages 13–18
The body clock often shifts later, making earlier bedtimes harder. A later preference does not remove the need for enough sleep.
AdultsUsually 7–9 hours
Work, caring responsibilities, stress and health can make it difficult to find enough time for sleep. Both the amount and quality matter.
Older adultsSleep still matters
Sleep can become lighter, with more waking and an earlier sleep schedule. Older adults generally still need a similar amount of sleep. Persistent exhaustion is worth discussing rather than dismissing as age.
Margaret, 72, wakes earlier than she used to. Does that mean she needs far less sleep?
Read the explanation
An earlier body clock can change when you sleep. It does not mean sleep stops being important. Pain, medicines and health conditions may also disturb sleep; these deserve attention.
Earlier nights can be ordinary.
Feeling sleepy earlier, waking earlier and having lighter sleep can happen with age.
Struggling through the day deserves attention.
Talk to a GP if sleep difficulties are ongoing and affect daily life. Breathing pauses, gasping during sleep or persistent daytime sleepiness also need assessment.
Do not drive when you feel sleepy.