Optimal Sleep Time Calculator

Get age-based sleep recommendations for a more restful night and energized mornings

Your Sleep Profile

(Each cycle is about 90 minutes)

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Your Personalized Sleep Schedule

Click the "Calculate Age-Based Sleep Schedule" button to get your results

Sleep Tips for Adults

  • Maintain a consistent sleep schedule to regulate your circadian rhythm
  • Avoid blue light exposure from devices before bedtime
  • Create a comfortable sleep environment that is dark, quiet, and cool

Understanding Sleep Needs by Age

Age Group Recommended Sleep Key Sleep Characteristics
Newborn (0-3 months) 14-17 hours Short sleep cycles, frequent awakenings, need for nighttime feeding
Infant (4-12 months) 12-15 hours Developing sleep patterns, may start sleeping through the night
Toddler (1-2 years) 11-14 hours Typical nap schedule, transitioning to one nap per day
Preschooler (3-5 years) 10-13 hours May resist bedtime, importance of consistent sleep routine
School Age (6-12 years) 9-12 hours Sleep needs remain high, but school schedules may interfere
Teenager (13-18 years) 8-10 hours Biological sleep phase delay, increased screen time challenges
Adult (18-64 years) 7-9 hours Established sleep patterns, but stress and lifestyle may affect quality
Senior (65+ years) 7-8 hours More fragmented sleep, increased likelihood of sleep disorders

Frequently Asked Questions

Deep Sleep by Age: Science-Backed Needs From Infants to Seniors

The Critical Role of Deep Sleep Across LifespanDeep sleep, scientifically known as slow-wave sleep (SWS), represents the most restorative phase of our sleep cyc...

How Many Hours of Sleep Do Women Really Need? (Age-Specific Guide from Sleep Experts)

The Biological Imperative: Why Women's Sleep Needs DifferAs a former sleep clinic director who analyzed over 500 female cases, I discovered 80% of women und...

The Science-Backed Guide to Restful Sleep: How to Sleep Better Tonight

The Silent Epidemic: Why Sleep Matters More Than EverAccording to the 2024 Global Sleep Survey conducted by the World Sleep Society, 73% of adults worldwide rep...

Is 6 Hours of Sleep Enough? The Science-Backed Truth (And Who Can Survive It)

After 10 consecutive nights of sleeping just 6 hours, your cognitive impairment matches someone who's been awake for 24 hours straight. Yet according to CDC...

How Much REM Sleep Do You Need? A Science-Backed Guide by Age

You know those surreal, story-like dreams you recall each morning? They're the hallmark of REM sleep – but this critical phase isn't just about dr...

The 8-Hour Sleep Myth: What Science Really Says About Your Sleep Needs

The Startling Truth About Sleep DurationWhen 48.5% of Chinese adults struggle with insomnia (2025 China Sleep Health White Paper), the American Academy of Sleep...

How does sleep need change with age?

Sleep needs vary significantly across different life stages. Newborns require the most sleep, while adults and seniors need less. Our calculator adjusts recommendations based on age-specific guidelines from health organizations.

Why is age considered in sleep recommendations?

Age plays a critical role in determining optimal sleep duration and patterns. Biological changes, developmental needs, and health factors all influence how much sleep an individual requires for optimal functioning.