Getting enough sleep is one of the most important things you can do for your overall health—and it's closely connected to how your body feels, functions, and heals. As chiropractors, we often see how poor sleep can affect posture, increase muscle tension, and delay recovery from pain or injury. But how much sleep do you really need, and does it change as you age?
Let’s break it down by age group so you can better understand your body’s sleep needs—and how chiropractic care can help support better rest.
Recommended Sleep by Age
Newborns (0–3 months): 14–17 hours per day
Infants (4–12 months): 12–16 hours (including naps)
Toddlers (1–2 years): 11–14 hours
Preschoolers (3–5 years): 10–13 hours
Children (6–12 years): 9–12 hours
Teens (13–18 years): 8–10 hours
Adults (18–64 years): 7–9 hours
Older adults (65+): 7–8 hours
These are general guidelines recommended by the CDC and sleep experts. While everyone’s exact needs may vary slightly, consistently falling short of these ranges can lead to physical and mental health issues over time.
Why Sleep Matters for Spine and Joint Health
Sleep is when your body does most of its repair work. During deep sleep, your muscles relax, inflammation can decrease, and your spine has a chance to decompress and recover from daily strain. Poor sleep posture, inadequate rest, or sleep disturbances can leave you waking up stiff, sore, or even contribute to chronic back and neck pain.
Sleep Better, Feel Better
Getting the right amount of sleep for your age is a foundational part of feeling well and staying healthy. If sleep issues are keeping you from feeling your best, let’s talk. Chiropractic care is a natural, drug-free way to help your body get the rest it needs to heal, restore, and thrive.