Better sleep
How much sleep do you need? Sleep duration by age
Sleep duration recommendations for babies, children and adults, with guidance on naps, time in bed and planning a realistic daily routine.
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Sleep - adolescents
Ages 13–17
Information about sleeping hours and screen habits during adolescence. We start from the time of getting up for studies and examine how studies, activity and the phone fit together in the evening.
Teenagers are in a separate age group from adults in terms of sleep recommendations. In the hours guide, look for the line for ages 13-17, and in the accompanying guide for the explanations and steps relevant to the family routine.
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Guides to read
Better sleep
Screens before bed: habits for adults and children
How screens can delay sleep, what night mode cannot solve, and practical boundaries for phones, games and evening work.
Read the full guide →Search and filter within these guides · Sources for the age distribution