Sleep is a biological necessity, but it’s not a one-size-fits-all experience. The amount and type of sleep we need shifts naturally as we move through different life stages—from newborns who sleep most of the day to older adults who may wake more frequently during the night. Understanding how sleep evolves across the lifespan can help us set realistic expectations, reduce worry, and support healthy rest through every chapter of life.
Infancy and Early Childhood: Building the Foundation
Newborns and infants spend much of their time asleep—often 14–17 hours scattered throughout the day and night. Sleep occurs in short cycles, and it’s normal for babies to wake frequently to eat and seek comfort. As the brain matures, sleep gradually consolidates into longer stretches, especially overnight.
By preschool age, children typically sleep 10–13 hours, including naps. Sleep plays a key role in growth, memory consolidation, and emotional development, which is why routines, consistency, and calming bedtime rituals are especially helpful for young children.
What to expect during early years:
- Frequent nighttime waking (especially in infancy)
- Regular naps that decrease gradually over time
- Importance of routines for healthy sleep habits
School-Age Children: Consolidation and Development
Children ages 6–12 usually need 9–12 hours of sleep. Sleep supports learning, behavior, mood regulation, and physical growth. Many children experience a shift toward independence during bedtime, and structure remains important.
Screens, extracurricular activities, and increasing academic demands can begin to compete with sleep. Creating a consistent bedtime routine and limiting stimulating activities in the evening can help protect sleep during this stage.
Adolescence: A Shifted Internal Clock
Teenagers often struggle with sleep, but not because they’re lazy or resisting bedtime. During adolescence, biological rhythms naturally shift later, making it harder to fall asleep early and wake early for school. Most teens need 8–10 hours of sleep, yet many get far less due to early school start times, social activities, technology use, and increased responsibilities.
Chronic sleep deprivation in teens is linked to mood changes, difficulty concentrating, and increased risk-taking—highlighting the importance of advocating for healthy sleep habits and reasonable sleep schedules when possible.
Common patterns in teens:
- Naturally later sleep and wake times
- Sleep loss on weekdays, catch-up sleep on weekends
- Increased sensitivity to screen light in evenings
Adulthood: Balancing Sleep with Life Demands
Most adults function best with 7–9 hours of sleep each night, though individual needs vary. Work stress, parenting demands, and technology use can all impact sleep. Insomnia is relatively common in adulthood and may arise during life transitions, stress, or periods of change.
Prioritizing regular routines—consistent bed/wake times, limited caffeine later in the day, and boundaries around work and screens—can support more reliable rest.
Older Adulthood: Lighter Sleep and More Awakenings
Sleep architecture changes again in later life. Deep sleep (slow-wave sleep) decreases, and sleep may become lighter and more fragmented. Many older adults find that they fall asleep earlier and wake up earlier than they once did. Nighttime awakenings may increase due to changes in circadian rhythm, medical conditions, or medications.
While total sleep time may remain similar, the experience of sleep can feel different, leading some to believe they “sleep worse” even when they’re getting adequate rest across 24 hours.
Common changes in later life:
- More awakenings throughout the night
- Less deep sleep
- Earlier bedtimes and wake times
- Increased likelihood of daytime napping
Not all sleep changes are problematic, but persistent difficulty sleeping may warrant support—especially when it leads to daytime fatigue or distress.
Understanding Sleep Across Life Helps Set Realistic Expectations
Sleep isn’t static—it grows, shifts, lightens, and reorganizes as our bodies and brains develop. Recognizing these patterns can reduce worry, normalize experience, and guide healthy sleep habits.
Across every stage of life, the foundations of restorative sleep include:
- Consistent sleep and wake times
- Exposure to natural light during the day
- Limited bright screens before bedtime
- A calming pre-sleep routine
- A sleep environment that feels safe and comfortable
If sleep becomes a persistent struggle, especially in adulthood, treatments like Cognitive Behavioral Therapy for Insomnia (CBT-I) can help retrain sleep and reduce nighttime wakefulness.
Final Thought
Sleep needs and patterns shift as we age—but the importance of rest remains constant. By understanding how sleep changes over the lifespan, we can meet ourselves (or our children or aging parents) with patience, realistic expectations, and supportive habits that promote quality rest at every stage of life.
Dr. Sara Michelson is a Licensed Psychologist in Chapel Hill N.C.
I am a doctoral-level licensed psychologist in Chapel Hill North Carolina; I have expertise in various evidence-based treatments for adults and am committed to providing scientifically validated interventions. I work with a diverse population, including trauma, insomnia, mood disorders, anxiety, and relationship problems. I take my work and clinical specializations seriously and continue to devote a considerable amount of time and effort to advance my training and professional development. For your convenience, my services are provided via telehealth.