Guide
How much sleep do you need? What the CDC recommends by age
Most adults need at least 7 hours of sleep a night. The U.S. Centers for Disease Control and Prevention (CDC) recommends 7 to 9 hours for adults aged 61 to 64 and 7 to 8 hours for adults 65 and older. If you often struggle to fall asleep, wake up again and again, or feel tired even after a full night, the CDC says to talk to your healthcare provider.
On this page
How much sleep you need by age
These are the CDC's recommended hours of sleep per day.
| Age | Recommended sleep |
|---|---|
| Newborn, 0–3 months | 14–17 hours |
| Infant, 4–12 months | 12–16 hours (including naps) |
| Toddler, 1–2 years | 11–14 hours (including naps) |
| Preschool, 3–5 years | 10–13 hours (including naps) |
| School age, 6–12 years | 9–12 hours |
| Teen, 13–17 years | 8–10 hours |
| Adult, 18–60 years | 7 or more hours |
| Adult, 61–64 years | 7–9 hours |
| Adult, 65 years and older | 7–8 hours |
Six habits the CDC recommends
The CDC lists these habits for better sleep:
- Keep the same schedule. Go to bed and get up at the same time every day.
- Make your bedroom restful. Keep it quiet, relaxing and at a cool temperature.
- Turn off screens. Switch off electronic devices at least 30 minutes before bedtime.
- Watch late meals and drinks. Avoid large meals and alcohol before bedtime.
- Cut caffeine later in the day. Avoid caffeine in the afternoon or evening.
- Stay active and eat well. Exercise regularly and keep a healthy diet.
None of these cost money, and they are worth trying for a few weeks before you buy anything for sleep.
Signs you are not sleeping well
The CDC names three signs of poor sleep quality:
- Trouble falling asleep.
- Waking up again and again during the night.
- Feeling sleepy or tired even after getting enough sleep.
The CDC also lists common sleep disorders: insomnia, restless legs syndrome, narcolepsy and sleep apnea. These are medical conditions, and a supplement or a home program is not a substitute for a diagnosis.
When to see a doctor
The CDC says to talk to your healthcare provider if you regularly have problems sleeping, or if you notice signs of a common sleep disorder. Your provider can run tests, including a sleep study, to find out whether you have a sleep disorder.
Keep a sleep diary
The CDC says your provider may ask you to keep a diary of your sleep habits. You can start one now and take it to your visit. Each day, write down:
- When you went to bed.
- When you woke up during the night.
- When you woke up in the morning.
- Any naps.
- When you exercised.
- When you drank alcohol or caffeinated drinks.
- When you took medicines.
Two weeks of notes gives your doctor a much clearer picture than "I sleep badly".
What about sleep supplements?
Many people over 50 try melatonin, magnesium or blends of herbs. The NIH's National Center for Complementary and Integrative Health (NCCIH) says melatonin appears relatively safe for short-term use, but its long-term safety has not been established, and that there is very little research on magnesium for insomnia. It also asks you to tell your health care providers about any supplement you use for sleep.
If you are looking at a specific product, our reviews put its ingredients next to the published research and the seller's real prices and refund terms:
- Yu Sleep review: liquid drops with 0.9 mg melatonin, tart cherry, magnesium and L-theanine.
- Magnesium Breakthrough review: seven forms of magnesium, 500 mg per serving.
FAQ
How much sleep does a 65-year-old need?
The CDC recommends 7 to 8 hours a day for adults 65 and older.
How much sleep do you need at 60?
The CDC groups adults aged 18 to 60 together and recommends 7 or more hours. From 61 to 64 it recommends 7 to 9 hours.
Is it normal to wake up a lot at night as you get older?
The CDC lists waking up again and again during the night as a sign of poor sleep quality. If it happens regularly, talk to your healthcare provider.
What should I bring to a doctor about sleep problems?
A sleep diary helps. The CDC suggests noting bedtimes, night waking, wake-up time, naps, exercise, alcohol, caffeine and medicines.
Sources
Research and official pages used in this guide, last checked Oct 27, 2026. Product details come from the seller's own website; health claims are checked against studies and health agencies.
- CDC: About Sleep (page dated May 15, 2024; read Oct 27, 2026)
- NCCIH (NIH): Sleep disorders and complementary health approaches
Health note: this page is for information only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration, and supplements are not intended to diagnose, treat, cure or prevent any disease. Talk to your doctor or pharmacist before starting a supplement, especially if you take medicines, are pregnant, or have a health condition.