Sleep Needs Calculator
Find how many hours of sleep you need by age, see the recommended nightly range, and work back to a bedtime from your wake-up time.
Result
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Recommended nightly sleep
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- Bedtime range
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- Your current sleep
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These are population ranges, not a personal prescription. For cycle timing, see the Sleep Cycle Calculator.
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How many hours of sleep do I need?
How many hours of sleep do I need? It depends mainly on age. These recommendations are shared by the American Academy of Sleep Medicine and the CDC and cover sleep in a 24-hour period; infant ranges include naps.
The bedtime estimate works backward from your wake-up time. It adds 15 minutes for falling asleep, then subtracts the recommended sleep need. A range is a population guide, not a personal prescription.
If you consistently need more or less than the range, or feel unrefreshed despite hitting it, raise that with a clinician. Sleep need is not something you can train down; research on short sleepers describes a rare genetic minority, not a habit.
bedtime = wake-up time − sleep need − 15 minutes Newborns under 4 months are excluded from these consensus figures because the evidence was judged insufficient. For sleep cycles, see the Sleep Cycle Calculator.
Sleep needs calculator FAQ
How many hours of sleep do adults need?
Adults ages 18-60 need 7 or more hours. Ages 61-64 need 7-9 hours, and adults 65 and over need 7-8 hours.
Do infant sleep recommendations include naps?
Yes. The recommendations for ages 4-12 months, 1-2 years and 3-5 years are total sleep in 24 hours, including naps.
Why does the bedtime estimate add 15 minutes?
The calculator allows 15 minutes to fall asleep before subtracting the recommended sleep duration from your wake-up time.
What if I sleep more or less than the range?
These are population ranges, not a diagnosis or prescription. Consistently needing more or less, or feeling unrefreshed, is worth discussing with a clinician.
Can I train myself to need less sleep?
Sleep need is not something you can train down. Research on short sleepers describes a rare genetic minority, not a habit.