Getting Enough Sleep
Not everyone needs the same amount of sleep, but on average adults need between 7-9 hours of sleep each day. Babies and young children need much more sleep, but from young adulthood sleep needs remain relatively stable.
- Babies - Newborns need at least 14 hours sleep per day which includes multiple sleep periods across the day.
- Infants and Toddlers - At least 11-12 hours per day with day time naps continuing until two to three years.
- Pre-schoolers: Approximately 10 to 13 hours
- Primary School age - 9 to 11 hours are recommended
- Teenagers - Teenagers’ sleep times start to get later (and wake times as well) but they need about 8 to 10 hours sleep each day.
- Adults - Most adults from 18 years to mid-60s need about 7 to 9 hours sleep
- Older Adults - Sleep patterns can change for older adults who may need slightly less sleep – 7 to 8 hours. Waking in the night can be normal.
Some groups of people are at particular risk of not getting enough sleep, including shift workers, truck drivers, parents and teenagers.
For more information about sleep requirements across the life span visit the Sleep Health Foundation website.
For information about sleep needs for babies and children see the Child and Youth Health website.
Tips for Healthy Sleep
If you are having trouble getting a good night’s sleep there are a lot of things you can try to help:
- Have a good routine – go to bed at night and get up in the morning at about the same time each day if possible;
- Try to avoid sleeping in too much on weekends;
- Get plenty of exercise – but not in the hours close to bed time;
- Avoid drinking alcohol or caffeine, smoking or eating large meals in the 4-6 hours close to bed time;
- Avoid using computers, hand-held devices (mobile phones, tablets) or other bright-lit devices for at least 1 hour prior to bed time;
- Make sure your bed and bedroom are comfortable for sleep – dark and quiet and not too warm or too cold;
- Don’t watch TV or use computers and other electronic technology in bed;
- If you tend to think about things in bed, writing a “worry list” before going to bed may help;
- If you can’t get to sleep, get up and go to another room and read for a while and return to bed when you feel sleepy;
- Try not to worry about it too much - sleep will come eventually.