A good sleep is a sign of good health. With the right sleep habits, and the right number of hours, your days can feel clearer, calmer, and more energised. Prioritising enough hours and improving your sleep quality can have lasting benefits for your mind and body. Multiple studies reveal that a good sleep isn’t optional, it’s vital for health at every age.
Adequate sleep helps maintain your memory, mood, and also your physical health. Dr Biplab Das, Director and HoD, Neurology and Interventional Neuroradiology, Batra Hospital & Medical Research Centre, New Delhi, says, “It’s not just children who need proper sleep, adults and older adults benefit just as much.” As we move from new-borns to teenagers to older adults, the way we sleep naturally shifts. “Babies need long hours because their brains are developing at lightning speed. Teenagers often stay up late due to changing body clocks. Older adults may nap more or sleep lighter, but they still need good, solid rest.” he explains to Moneycontrol.
Even though everyone’s body is different, science gives us useful age-wise ranges that work for most people. Dr Das adds, “Even small improvements in sleep, whether it’s better quality or a bit more duration, can boost memory, improve mood, and strengthen immunity.”
Dr Das explains how much sleep you need at each stage of life
- Newborns (0–3 months): 14–17 hours
Newborns sleep in short bursts. These long hours help their brains grow fast. - Infants (4–11 months): 12–16 hours (with naps)
They start sleeping longer at night but still rely on daytime naps. - Toddlers (1–2 years): 11–14 hours
These hours help support emotional development and the constant learning they do. - Preschoolers (3–5 years): 10–13 hours
Naps may reduce now, so a fixed bedtime routine is very helpful. - School-age children (6–12 years): 9–12 hours
Good sleep boosts attention, memory, and physical growth. - Teenagers (13–18 years): 8–10 hours
Their body clock shifts later, but they still need plenty of rest. - Young adults & adults (18–64 years): 7–9 hours
Proper sleep supports productivity, mental health, and metabolism. - Older adults (65+ years): 7–8 hours
Sleep may become lighter, but it remains essential for brain health and immunity.
Simple tips to sleep better
To make your nights calmer and more restful, Dr Das suggests:
- Maintain a regular schedule on all days of the week, including weekends
- Limit screen time. Keep your phones away at least an hour before bedtime.
- Draw curtains, dim the lights and keep your bedroom quiet and slightly cool
- Abstain from eating heavy meals and drinking caffeine late in the day
- Get some morning sunlight to set your body clock
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