Sleep Needs Calculator
Calculate your recommended sleep duration and ideal bedtime. Sleep cycles are approximately 90 minutes; waking at cycle completion feels more natural.
Recommended Bedtime
This tool is for informational purposes only and does not constitute medical advice. Consult a professional healthcare provider for personalized guidance on sleep disorders or chronic insomnia.
Sleep Duration by Age Group
| Age Group | Recommended Hours |
|---|---|
| School Age (6-12) | 9–12 hrs |
| Teenagers (13-18) | 8–10 hrs |
| Adults (18-64) | 7–9 hrs |
| Older Adults (65+) | 7–8 hrs |
References & Methodology
- National Sleep Foundation (2015) — Updated sleep duration recommendations: Sleep Health, 1(4), 233-243. Expert consensus panel guidelines by age group.
- American Academy of Pediatrics (AAP) — Sleep guidelines for infants, toddlers, and school-age children; policy statement 2016.
- Centers for Disease Control and Prevention (CDC) — Sleep and Sleep Disorders data and statistics; short sleep prevalence by state (Behavioral Risk Factor Surveillance System).