Sleep basics

How much sleep do you need?

Age	Hours per day
Newborns 0–3 months	14–17
Babies 4–12 months	12–16 (including naps)
Children 1–2 years	11–14 (including naps)
Children 3–5 years	10–13 (including naps)
Children 6–12 years	9–12
Teens 13–18 years	8–10
Adults	7 or more

Tips for better sleep

1. Keep a schedule. Go to bed and wake up at about the same time every day, even on weekends.
2. Wind down for an hour before bed. Try reading, a warm bath, or relaxation exercises.
3. Put away screens before bed. Bright light from phones, TVs, and computers can keep you awake.
4. Make your bedroom quiet, cool, and dark.
5. Watch caffeine. Its effects can last up to 8 hours, so avoid it in the afternoon and evening. Avoid nicotine too.
6. Avoid alcohol and heavy meals close to bedtime.
7. Get active during the day, but avoid hard exercise right before bed.
8. Keep naps short — about 20 minutes, earlier in the day.
9. Don’t lie in bed awake for a long time. If you can’t fall asleep after about 20 minutes, get up and do something calm until you feel sleepy.

For babies

Always place babies on their back to sleep, on a firm, flat surface with no pillows, blankets, bumpers, or toys. Room-sharing without bed-sharing is recommended.