The National Sleep Foundation has new recommendations for how many hours of shuteye we should log each night.

By Abigail Wise

In an age of constant screen-time, around-the-clock work emailing, and Netflix binging, sleep is often one of the first things to go. Yet a shortage of sleep is linked with a slew of health problems, including diabetes, obesity, and heart disease. So how many Zzs do we really need?

The National Sleep Foundation has established a new set of sleep guidelines to tell us exactly how much we should clock to stay healthy, happy, and functioning—without slamming down coffee by the mugful. 

The official, recommended amount of sleep for adults ranges anywhere from seven to nine hours, but as people age, they may need a little less—more like seven or eight hours. Teens often lack sleep, but actually need even more pillow time than adults, ranging from eight to 10 hours per night. Babies need much more, 14 to 17 hours for newborns and 11 to 14 hours for toddlers.

“This is the first time that any professional organization has developed age-specific recommended sleep durations based on a rigorous, systematic review of the world scientific literature relating sleep duration to health, performance and safety,” Charles A. Czeisler, PhD, MD, chairman of the board of the National Sleep Foundation said in a statement.

Here, a detailed guide from the National Sleep Foundation of exactly how much sleep we need, according to age:National Sleep Foundation Sleep Recommendations