How much sleep do I need?
Start with guidance for your age. Then turn it into a dated plan for tonight—without pretending every person needs the same bedtime.
Tonight's plan
Your sleep plan
- Wind-down
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- Bedtime
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- Estimated sleep onset
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- Wake time
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How this was calculated
NHLBI source. Context only; this range does not change the plan.
CDC places ages 18–60 in the adult group and recommends 7 or more hours daily. AASM's pediatric consensus includes age 18 in its 8–10 hour teen group. This calculator uses the CDC adult group for the main result; the organizations define this boundary differently.
For ages 6–12, the displayed range concerns total sleep per 24 hours. This nighttime plan is only a planning aid.
General education and planning only—not a diagnosis and not a driving-safety assessment. If you feel fatigued while driving, stop driving and pull over.
Start with the source
Sleep recommendations by age
These are daily duration recommendations shown by CDC. They are population guidance, not a diagnosis or a guarantee that a particular schedule will feel right.
| Age group | Age | Sleep recommended daily |
|---|---|---|
| Newborn | 0–3 months | 14–17 hours |
| Infant | 4–12 months | 12–16 hours (including naps) |
| Toddler | 1–2 years | 11–14 hours (including naps) |
| Preschool | 3–5 years | 10–13 hours (including naps) |
| School age | 6–12 years | 9–12 hours |
| Teen | 13–17 years | 8–10 hours |
| Adult | 18–60 years | 7 or more hours |
| Adult | 61–64 years | 7–9 hours |
| Adult | 65 years and older | 7–8 hours |
Source: CDC, About Sleep . Source content reviewed .
Method and limits
A planning target, not a prescription
The calculator keeps official daily guidance separate from the editable number used to make a clock plan.
From wake time
Bedtime = dated wake time − planning target − time to fall asleep.
From bedtime
Wake time = dated bedtime + time to fall asleep + planning target.
Usual schedule
Estimated sleep = real elapsed time from bedtime to wake time − time to fall asleep. Dated times let the browser account for local clock changes.
When a calculator is not enough
Talk with a healthcare provider if you have persistent excessive daytime sleepiness, frequent loud snoring, breathing that stops and starts during sleep, or gasping for air. This site cannot diagnose a sleep disorder or determine whether you are safe to drive or perform safety-critical work.
Evidence
Sources reviewed
No medical reviewer is claimed. The product wording and calculation boundaries were checked against these primary sources on .
- CDC — About Sleep Primary age table and adult 18–60 “7 or more hours” wording.
- AASM — Pediatric sleep duration consensus Per-24-hour pediatric ranges, naps language, inclusive age-18 teen grouping, and the under-4-month evidence limitation.
- NHLBI — Sleep phases and stages 80–100-minute cycle variation.
- NHLBI — Sleep apnea symptoms Symptoms that warrant a conversation with a healthcare provider.
- CDC/NIOSH — Driver fatigue on the job Fatigue and driving safety guidance.
- CDC/NIOSH — Nap duration Short-nap duration, alertness, and sleep-inertia context.
- CDC/NIOSH — Timing sleep to fit a work schedule Consistent wake times and options for recovering sleep on weekends.
- CDC/NIOSH — Tips to improve sleep Screen, caffeine, alcohol, and wind-down timing.
- NHLBI — Limits of weekend catch-up sleep Study context on why sleeping in does not fully reverse repeated sleep loss.
Common questions
What this calculator can—and cannot—tell you
Is 8 hours the official recommendation for every adult?
No. CDC displays 7 or more hours for ages 18–60. The calculator starts at 8 hours only as an editable planning target; it does not relabel the official guidance as a 7–9 hour range.
Does this calculator use 90-minute sleep cycles?
No. NHLBI describes sleep cycles as varying around 80–100 minutes. A fixed cycle formula cannot reliably guarantee how you will feel at a chosen time.
Why is there a special note for age 18?
CDC places age 18 in its 18–60 adult group, while AASM's pediatric consensus includes age 18 in its 13–18 teen group. The main result follows the CDC table and shows the difference rather than hiding it.
Do naps count?
CDC explicitly includes naps in its ranges for ages 4 months through 5 years. Those results are shown as total daily sleep and are not converted into a nighttime-only plan.
When should I talk to a healthcare provider?
Seek professional guidance for persistent excessive daytime sleepiness, frequent loud snoring, breathing that stops and starts during sleep, gasping for air, or ongoing sleep problems. Do not use this calculator to decide whether it is safe to drive.
Is 6 hours of sleep enough?
Usually not as a routine target for adults. CDC displays 7 or more hours for ages 18–60. Individual needs vary, and this calculator cannot decide whether a shorter night is enough for you.
How long should a nap be?
NIOSH says naps can be 15–30 minutes or longer; for a daytime schedule, it recommends a brief nap of less than 20 minutes and setting an alarm for 15–30 minutes. A nap can support alertness but does not replace regular sleep.
Can I catch up on sleep on the weekend?
Not completely. NIOSH recommends keeping wake time consistent; if you need to recover sleep, go to bed earlier or take a weekend nap. NHLBI reports that weekend sleeping-in did not restore all effects of repeated sleep loss in the studies it summarizes.
When should I stop drinking caffeine?
NIOSH suggests avoiding caffeine for 5 or more hours before planned sleep, and longer if you are sensitive. The practical cutoff therefore depends on your bedtime and sensitivity.