Zdravý životní styl: aktuální doporučení pro zdravější život - Aktin
Co si představit pod zdravým životním stylem? Komplexní přehled aktuálních doporučení ke stravování, pohybu a odpočinku.
National Sleep Foundation
Samozřejmě každý člověk je jiný a v závislosti na individuálních odlišnostech se doporučená délka spánku může lišit, <anchor>National Sleep Foundation</anchor> proto ke každému intervalu přidává odchylku 1 hodiny. Dospělé osoby by proto měly spát nejméně 6 hodin denně, v průměru však ne déle než 10 hodin denně. Vedle samotné délky je stěžejní také kvalita spánku, která je klíčem k hluboké relaxaci během noci.
How Much Sleep Do You Need? | Sleep Foundation
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[/](/) [How Sleep Works](https://www.sleepfoundation.org/how-sleep-works) / How Much Sleep Do You Need?

# How Much Sleep Do You Need?

Updated May 13, 2024

![Headshot of author Eric Suni](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Eric-Suni-Headshot-150x150.jpg)

Eric SuniStaff Writer

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Eric Suni

Staff Writer

Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.

[Read Full Bio](/about-us/eric-suni)

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![Headshot of Dr. Abhinav Singh](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Dr.-Abhinav-Singh-SF-150x150.jpg)

Dr. Abhinav SinghSleep Medicine Physician

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Dr. Abhinav Singh

Sleep Medicine Physician

Dr. Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the entire myriad of sleep disorders.

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Fact-Checking: Our Process

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The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias.

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**Up-to-Date**

Table of Contents

Table of Contents

- [Recommended Sleep Times By Age Group](#recommended-sleep-times-by-age-group)
- [How Much Sleep is Really Necessary?](#how-much-sleep-is-really-necessary-2)
- [How Were the Recommendations Created?](#how-were-the-recommendations-created--3)
- [Make Sleep a Priority](#make-sleep-a-priority-4)

Key Takeaways

- Most healthy adults need at least seven hours of sleep each night.

- Infants, young children, and teenagers should get more sleep to support growth and development.

- Prioritize getting enough sleep each night to stay happy, healthy, and sharp.


Healthy adults need at least seven hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development.

Knowing the general recommendations for how much sleep you need is a first step. Next, it is important to reflect on your individual needs based on factors like your activity level and overall health. And finally, of course, it is necessary to apply [healthy sleep tips](https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips) so that you can actually get the full night’s sleep that is recommended.

## Recommended Sleep Times By Age Group

Age group Age range**Recommended hours of sleep**Infant4-12 months12-16 hours (including naps)Toddler1-2 years11-14 hours (including naps)Preschool3-5 years10-13 hours (including naps)School-age6-12 years9-12 hoursTeen13-18 years8-10 hoursAdult18 years and older7 hours or more

## Is Your Troubled Sleep a Health Risk?

A variety of issues can cause problems sleeping. Answer three questions to understand if it’s a concern you should worry about.

Snore loudly?
Select
Rarely/Never

Sometimes

Often

Tired during the day?
Select
Rarely/Never

Sometimes

Often

Wake up short of breath?
Select
Rarely/Never

Sometimes

Often

See Your Risk

Please select all options

Different age groups need different amounts of sleep. In each group, the guidelines present a recommended range[Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy)National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. [View Source](#references-183759)
of nightly sleep duration for healthy individuals. In some cases, sleeping an hour more or less than the general range may be acceptable based on a person’s circumstances.

Sleep recommendations for [newborns](https://www.sleepfoundation.org/baby-sleep/how-much-do-newborns-sleep) are not available because sleep needs in this age group vary widely[Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy)UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. [View Source](#references-183761)
and can range from as few as 11 hours to as many as 19 hours per 24-hour period.

## How Much Sleep is Really Necessary?

These guidelines serve as a rule-of-thumb for how much sleep [babies](https://www.sleepfoundation.org/children-and-sleep/how-much-sleep-do-kids-need), children, and adults need[Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy)National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. [View Source](#references-183763)
while acknowledging that the ideal amount of sleep can vary from person to person. Some people need more or less sleep each night than those reflected in the ranges.

![](https://www.sleepfoundation.org/wp-content/uploads/2023/03/SF-23-074_RecommendedHoursofSleep_Graphic-opt1-1-1024x717.png)

Deciding how much sleep _you_ need means considering your overall health, daily activities, and typical sleep patterns. Some questions that you help assess your individual sleep needs include:

- Are you productive, healthy, and happy on seven hours of sleep? Or have you noticed that you require more hours of sleep to get into high gear?
- Do you have coexisting health issues that might require more rest?
- Do you have a high level of daily energy expenditure? Do you frequently play sports or work in a labor-intensive job?
- Do your daily activities require alertness to do them safely? Do you drive every day and/or operate heavy machinery? Do you ever feel sleepy when doing these activities?
- Are you experiencing or do you have a history of a [sleep disorder](https://www.sleepfoundation.org/sleep-disorders)?
- Do you depend on caffeine to get you through the day?
- When you have an open schedule, do you tend to sleep in more?

You can use your answers to these questions to hone in on your optimal amount of sleep.

## Sleep Better One Night at a Time

- [![Sleep Doctor 28-Day Sleep Wellness Program](https://www.sleepfoundation.org/wp-content/uploads/2021/05/28-Day-Sleep-Wellness-Program-300x213.jpg)\
\
Sleep Doctor 28-Day Sleep Wellness Program\
\
Shop Now](/go/sleep-doctor-28-day-sleep-wellness-program-how-much-sleep-do-we-really-need)

## How Were the Recommendations Created?

The American Academy of Sleep Medicine organized a panel of sleep experts to create these recommendations. The panel members reviewed hundreds of high-quality research studies about sleep duration and key health outcomes like cardiovascular disease, depression, pain, and diabetes.

After studying the evidence, the panel used several rounds of voting and discussion to narrow down the ranges for the amount of sleep needed at different ages. The final recommendations have been endorsed by other medical organizations, such as the Sleep Research Society, the American Academy of Pediatrics, and more.

## Make Sleep a Priority

Once you have a nightly sleep goal based on the hours of sleep that you need, it is time to start planning for how to make that a reality.

Start by making sleep a priority in your schedule. This means budgeting for the hours you need so that work or social activities do not trade off with sleep. While cutting sleep short may be tempting in the moment, it does not pay off in the long run because sleep is essential for you to perform at your best, both mentally and physically.

Getting more sleep is a key part of the equation, but remember that it is not just about sleep quantity. [Quality sleep](https://www.sleepfoundation.org/sleep-hygiene/how-is-sleep-quality-calculated) matters too, and it is possible to get the hours that you need but not feel refreshed because your sleep is fragmented or non-restorative. Fortunately, improving your bedroom setting and sleep-related habits, is an established way to get better rest. Examples of improvements include:

- Improving your [sleep hygiene](https://www.sleepfoundation.org/sleep-hygiene), which includes sticking to the same sleep schedule every day, even on weekends
- Practicing a relaxing [bedtime routine](https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults) to make it easier to fall asleep quickly
- Choosing the [best mattress](https://www.sleepfoundation.org/best-mattress) that is supportive and comfortable, and outfitting it with the [best pillows](https://www.sleepfoundation.org/best-pillows) and [bedding](https://www.sleepfoundation.org/best-sheets).
- Minimizing potential disruptions from [light](https://www.sleepfoundation.org/bedroom-environment/making-your-room-dark) and [sound](https://www.sleepfoundation.org/noise-and-sleep) while optimizing your [bedroom temperature](https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep)
- Disconnecting from [electronic devices](https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep) like mobile phones and laptops for a half-hour or more before bed
- Carefully monitoring your intake of [caffeine](https://www.sleepfoundation.org/nutrition/caffeine-and-sleep) and [alcohol](https://www.sleepfoundation.org/nutrition/alcohol-and-sleep) and avoiding consumption in the hours before bed

If you are a parent or caregiver, many of the same tips apply to help [children](https://www.sleepfoundation.org/children-and-sleep) and [teens](https://www.sleepfoundation.org/teens-and-sleep) get the recommended amount of sleep. Teens in particular face a number of unique sleep challenges to [getting the sleep they need](https://www.sleepfoundation.org/teens-and-sleep/how-much-sleep-does-a-teenager-need).

If you or a family member are experiencing symptoms such as significant [sleepiness](https://www.sleepfoundation.org/excessive-sleepiness) during the day, [insomnia](https://www.sleepfoundation.org/insomnia), [leg cramps](https://www.sleepfoundation.org/physical-health/leg-cramps-at-night), [snoring](https://www.sleepfoundation.org/snoring), or another symptom that is preventing you from sleeping well, you should consult your primary care doctor or find a sleep professional to determine the underlying cause.

You can try using our [sleep diary](https://www.sleepfoundation.org/sleep-diary) to track your sleep habits. This can provide insight about your sleep patterns and needs. It can also be helpful to bring with you to the doctor if you have ongoing sleep problems.

Related News

- [New Research Evaluates Accuracy of Sleep Trackers](https://www.sleepfoundation.org/sleep-news/new-research-evaluates-accuracy-of-sleep-trackers)
- [Listening to Calming Words While Asleep Boosts Deep Sleep](https://www.sleepfoundation.org/sleep-news/calming-words-boost-deep-sleep)
- [Distinct Sleep Patterns Linked to Health Outcomes](https://neurosciencenews.com/sleep-patterns-health-outcomes-25748/)
- [Association Between Sleep Duration and Disturbance with Age Acceleration](https://www.sciencedirect.com/science/article/abs/pii/S235272182300298X)

[**About Our Editorial Team**](/about-us)

![Headshot of author Eric Suni](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Eric-Suni-Headshot-150x150.jpg)

Written By

### Eric Suni,  Staff Writer

Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.

![Headshot of Dr. Abhinav Singh](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Dr.-Abhinav-Singh-SF-150x150.jpg)

Medically Reviewed by

### Dr. Abhinav Singh,  Sleep Medicine Physician  MD

Dr. Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the entire myriad of sleep disorders.

[Learn more about our Editorial Team](/about-us/who-we-are#team)

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## References  3 Sources

1. Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561.
    [https://pubmed.ncbi.nlm.nih.gov/27707447/](https://pubmed.ncbi.nlm.nih.gov/27707447/)
2. Kirsch, D. (2022, September 12). Stages and architecture of normal sleep. In S. M. Harding (Ed.). UpToDate., Retrieved March 1, 2023, from
    [https://www.uptodate.com/contents/stages-and-architecture-of-normal-sleep](https://www.uptodate.com/contents/stages-and-architecture-of-normal-sleep)
3. Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. B., Maher, E., … Heald, J. L. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591–592.
    [https://pubmed.ncbi.nlm.nih.gov/25979105/](https://pubmed.ncbi.nlm.nih.gov/25979105/)

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[![man in bed looking at his phone](https://www.sleepfoundation.org/wp-content/uploads/2010/04/shutterstock_623157431-300x200.jpg)](https://www.sleepfoundation.org/how-sleep-works/sleep-and-social-media)

[**Sleep and Social Media**](https://www.sleepfoundation.org/how-sleep-works/sleep-and-social-media)
By
Rob Newsom
December 22, 2023

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[**Orexins**](https://www.sleepfoundation.org/sleep-aids/orexins)
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December 22, 2023

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[**Adenosine and Sleep: Understanding Your Sleep Drive**](https://www.sleepfoundation.org/how-sleep-works/adenosine-and-sleep)
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Lucy Bryan
December 14, 2023

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[**Oversleeping**](https://www.sleepfoundation.org/how-sleep-works/oversleeping)
By
Austin Meadows
December 8, 2023

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[![Woman in bed sleeping](https://www.sleepfoundation.org/wp-content/uploads/2021/06/Hypnagogic-Hallucinations-300x200.jpg)](https://www.sleepfoundation.org/how-sleep-works/hypnagogic-hallucinations)

[**Hypnagogic Hallucinations**](https://www.sleepfoundation.org/how-sleep-works/hypnagogic-hallucinations)
By
Jay Summer
December 8, 2023

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[![Sleeping man experiencing hypnopompic hallucinations](https://www.sleepfoundation.org/wp-content/uploads/2021/06/Hypnopompic-Hallucinations-300x169.jpg)](https://www.sleepfoundation.org/how-sleep-works/hypnopompic-hallucinations)

[**Hypnopompic Hallucinations**](https://www.sleepfoundation.org/how-sleep-works/hypnopompic-hallucinations)
By
Jay Summer
December 8, 2023

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[![person working late at night](https://www.sleepfoundation.org/wp-content/uploads/2023/11/All-Nighters-Helpful-or-Harmful-300x200.jpg)](https://www.sleepfoundation.org/sleep-hygiene/why-are-all-nighters-harmful)

[**What All-Nighters Do To Your Cognition**](https://www.sleepfoundation.org/sleep-hygiene/why-are-all-nighters-harmful)
By
Jay Summer
December 1, 2023

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[![Long Sleepers](https://www.sleepfoundation.org/wp-content/uploads/2022/03/Long-Sleepers-300x181.jpg)](https://www.sleepfoundation.org/how-sleep-works/long-sleeper)

[**Long Sleepers**](https://www.sleepfoundation.org/how-sleep-works/long-sleeper)
By
Eric Suni
November 13, 2023

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[![How to Wake Up Easier](https://www.sleepfoundation.org/wp-content/uploads/2022/04/How-to-Wake-Up-Easier-300x214.jpg)](https://www.sleepfoundation.org/sleep-faqs/how-to-wake-up-easier)

[**How to Wake Up Easier**](https://www.sleepfoundation.org/sleep-faqs/how-to-wake-up-easier)
By
Jay Summer
November 8, 2023

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[![Man having an EEG done](https://www.sleepfoundation.org/wp-content/uploads/2021/08/Sleep-Spindles-300x198.jpg)](https://www.sleepfoundation.org/how-sleep-works/sleep-spindles)

[**Sleep Spindles**](https://www.sleepfoundation.org/how-sleep-works/sleep-spindles)
By
Jay Summer
October 23, 2023

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[![person wearing smart device to track oxygen levels during sleep](https://www.sleepfoundation.org/wp-content/uploads/2023/10/does-oxygen-drop-while-sleeping-300x158.jpg)](https://www.sleepfoundation.org/how-sleep-works/does-your-oxygen-level-drop-while-you-sleep)

[**Does Your Oxygen Level Drop When You Sleep?**](https://www.sleepfoundation.org/how-sleep-works/does-your-oxygen-level-drop-while-you-sleep)
By
Jay Summer
October 18, 2023

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[![woman yawning](https://www.sleepfoundation.org/wp-content/uploads/2009/05/shutterstock_1922139554-300x208.jpg)](https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics)

[**100+ Sleep Statistics**](https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics)
By
Eric Suni
September 26, 2023

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[![A woman waking up to the sunrise.](https://www.sleepfoundation.org/wp-content/uploads/2022/04/shutterstock_1413707132-300x192.jpg)](https://www.sleepfoundation.org/how-sleep-works/short-sleeper-syndrome)

[**Short Sleepers**](https://www.sleepfoundation.org/how-sleep-works/short-sleeper-syndrome)
By
Eric Suni
June 2, 2023

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[![How Electronics Affect Sleep](https://www.sleepfoundation.org/wp-content/uploads/2017/07/NSF-8-A-464028.jpg)](https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep)

[**How Electronics Affect Sleep**](https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep)
By
Danielle Pacheco
June 2, 2023

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[![man sleeping in bed](https://www.sleepfoundation.org/wp-content/uploads/2020/11/shutterstock_1455947342-300x200.jpg)](https://www.sleepfoundation.org/how-sleep-works/myths-and-facts-about-sleep)

[**Myths and Facts About Sleep**](https://www.sleepfoundation.org/how-sleep-works/myths-and-facts-about-sleep)
By
Eric Suni
June 1, 2023

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[![Woman of color sleeping in bed](https://www.sleepfoundation.org/wp-content/uploads/2017/04/What’s-the-Connection-Between-Race-and-Sleep-Disorders-300x200.jpg)](https://www.sleepfoundation.org/how-sleep-works/whats-connection-between-race-and-sleep-disorders)

[**What’s the Connection Between Race and Sleep Disorders?**](https://www.sleepfoundation.org/how-sleep-works/whats-connection-between-race-and-sleep-disorders)
By
Eric Suni
June 1, 2023

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[![Man asleep in bed](https://www.sleepfoundation.org/wp-content/uploads/2021/08/Sleep-Latency-300x200.jpg)](https://www.sleepfoundation.org/how-sleep-works/sleep-latency)

[**Sleep Latency**](https://www.sleepfoundation.org/how-sleep-works/sleep-latency)
By
Danielle Pacheco
January 18, 2023

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[![Man nodding off at desk](https://www.sleepfoundation.org/wp-content/uploads/2021/08/Microsleep-What-Is-It-What-Causes-It-and-Is-It-Safe-300x200.jpg)](https://www.sleepfoundation.org/how-sleep-works/microsleep)

[**Microsleep: What Is It, What Causes It, and Is It Safe?**](https://www.sleepfoundation.org/how-sleep-works/microsleep)
By
Jay Summer
January 6, 2023

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[![Man awake in an urban environment during the early hours of the morning](https://www.sleepfoundation.org/wp-content/uploads/2021/08/Light-Sleeper-What-It-Means-and-What-To-Do-About-It--300x199.jpg)](https://www.sleepfoundation.org/how-sleep-works/light-sleeper)

[**Light Sleeper: What It Means and What To Do About It**](https://www.sleepfoundation.org/how-sleep-works/light-sleeper)
By
Danielle Pacheco
January 3, 2023

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