People of every age need different time periods to sleep. Let us tell you how much sleep is right at what age and what the experts say about this.
Have you ever noticed that some people feel refreshed even after sleeping early, while some people work well even after staying up late at night? Sleep time is not just for rest, but it is also related to our health. According to a study published in the European Heart Journal – Digital Health, people who consistently slept between 10 pm and 11 pm had a lower risk of heart disease. This shows that sleeping according to the natural rhythm of your body is beneficial for the heart and health.
The right time to sleep varies according to age. Children need more sleep, teenagers stay up late, adults need a balance of work and rest, and it is beneficial for the elderly to sleep early.
How much sleep is necessary for which age
Children (5–12 years)
What time: 7:30–9:00 pm
Sleep need: 9–12 hours
Children need adequate sleep to grow well, concentrate in studies, and maintain emotional balance. Early and regular bedtimes help keep them in a good mood, focus, and build immunity. Parents can reduce screen time, and reading stories or playing soft music before bedtime can help.
Adolescents (13–18 years)
What time: 10:30–11:30 pm
Sleep need: 8–10 hours
Teens' bodies are wired to stay up late. Regular sleep helps with brain development, mood, and academic performance. Limit your phone or TV use before bedtime and try a relaxing routine like light stretching or reading.
Older adults (18–64 years)
What time: 10:00–11:00 am
Sleep need: 7–9 hours
Older adults should sleep according to their body's natural rhythm. Sleeping outside this time can lead to fatigue, reduced productivity and an increased risk of diseases such as diabetes or high blood pressure. Avoid caffeine and heavy meals at night and make it a habit to sleep at a regular time.
Elderly (65 years plus)
What time: 9:00–10:00 pm
Sleep need: 7–8 hours
The elderly wake up early and sleep less. Sleeping early is good for heart health, brain sharpness and overall health. Light stretching, herbal tea or meditation before bedtime can improve sleep. Not just the amount of sleep, but also the time is important. Sleeping at the right time according to age improves mood, attention and heart health. Proper sleep keeps hormones, immunity, metabolism balanced and reduces the risk of diseases like diabetes and depression.
