Learning lesson 3 of 20
Sleep habits that help
How much sleep different ages need and habits that make good sleep more likely.
Sources reviewed October 19, 2026
What you'll learn
- Know recommended sleep hours by age
- Build a wind-down routine
- Recognize when to see a doctor
How much sleep
According to the CDC, school-age children (6โ12) need 9โ12 hours, teens (13โ18) 8โ10 hours, and adults 18โ60 seven or more hours a night. Adults 61โ64 need 7โ9 hours and those 65 and older 7โ8 hours.
Keep a steady schedule
Going to bed and waking up at similar times every day โ including weekends โ helps set your body clock.
Set up the room
Keep the bedroom quiet, dark and comfortably cool. Remove screens from the bed and put phones out of reach.
During the day
Get daylight and physical activity, avoid large meals and caffeine close to bedtime, and avoid alcohol before bed.
A wind-down routine
Spend 20โ30 minutes on calm activities: dimmed lights, a warm shower, reading or gentle breathing. If you can't sleep after a while, get up, do something quiet and return when sleepy.
Common questions
When should I see a doctor?
If you snore loudly, stop breathing or gasp in sleep, feel very sleepy during the day, or have trouble sleeping most nights for weeks, talk to a health professional.
References
General education, not medical diagnosis or treatment. Ask a health professional about your situation. In an emergency call 911; for a mental health crisis call or text 988.
Progress is saved on this device only.