Sleep Needed by Age Calculator
Find the recommended hours of sleep for any age group and a bedtime window for your wake up time.
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How much sleep do you need for your age? Free calculator with CDC and AASM hours, from newborns to older adults, plus a bedtime window for your wake up time.
Sleep needed by age calculator
Choose an age group and your wake up time to see the recommended hours and a bedtime window.
Recommended sleep by age
| Age group | Hours of sleep |
|---|---|
| Newborn 0 to 3 months | 14 to 17 hours (National Sleep Foundation) |
| Infant 4 to 12 months | 12 to 16 hours including naps |
| Toddler 1 to 2 years | 11 to 14 hours including naps |
| Preschool 3 to 5 years | 10 to 13 hours including naps |
| School age 6 to 12 years | 9 to 12 hours |
| Teenager 13 to 18 years | 8 to 10 hours |
| Adult 18 to 60 years | 7 or more hours (NSF: 7 to 9) |
| Adult 61 to 64 years | 7 to 9 hours |
| Older adult 65 and older | 7 to 8 hours |
Why sources give slightly different numbers
The CDC, the American Academy of Sleep Medicine and the National Sleep Foundation publish ranges that are close but not identical. The AASM and Sleep Research Society advise adults to sleep at least 7 hours, while the National Sleep Foundation suggests 7 to 9 hours for adults and 7 to 8 hours for people 65 and older. The calculator shows the range and lets you pick the wake up time. Your personal need can sit anywhere inside the range.
Try the bedtime calculator for cycle aligned times or the guide to how many hours of sleep you need.
Frequently asked questions
How many hours of sleep do I need by age?
Newborns need about 14 to 17 hours, infants 12 to 16, toddlers 11 to 14, preschoolers 10 to 13, school age children 9 to 12, teenagers 8 to 10 and adults at least 7 hours.
How much sleep does a 10 year old need?
A 10 year old is in the school age group, which has a recommended range of 9 to 12 hours per 24 hours.
How much sleep does a teenager need?
Teenagers aged 13 to 18 are advised to get 8 to 10 hours of sleep each night.
How much sleep do older adults need?
The National Sleep Foundation suggests 7 to 8 hours for adults 65 and older. CDC lists 7 to 9 hours for ages 61 to 64.
Why am I still tired after 8 or 9 hours of sleep?
Common reasons include irregular sleep times, alcohol or late caffeine, a warm or noisy room, waking at the wrong point in a cycle, or sleep that is fragmented. Loud snoring with breathing pauses, or sleepiness that affects driving or work, should be checked by a doctor.
How do I move my bedtime earlier?
Shift it by 15 to 30 minutes every two or three days while keeping the wake time fixed, get bright light after waking and dim lights for an hour before bed.
Are 90 minute sleep cycles accurate for everyone?
Ninety minutes is an average. Research shows cycle length differs between people, and cycle length can vary within the same night. That is why bedtime calculators give estimates. They are still useful because they turn a vague goal into a realistic schedule you can test.
Is 8 hours too much sleep?
Eight hours sits inside the normal range. If you regularly need 10 or more hours and still feel unrefreshed, mention it to a doctor, because it can be linked with health conditions, medicines or poor quality sleep.