Sleep Needs Calculator
Enter any age, from newborn to older adult, and see the recommended daily sleep range with suggested bedtimes. Built for parents, teens, and adults alike.
For babies under 1 year, enter 0 years and the age in months.
Add a wake time to also get suggested bedtimes for this age.
Your recommended sleep range will appear here after you calculate.
How it works
Sleep need changes a lot across a lifetime. A newborn may need 14 to 17 hours spread across the whole day, while a healthy adult typically needs 7 to 9 hours, mostly at night. The ranges on this page come from an expert consensus endorsed by the American Academy of Sleep Medicine, which reviewed the research for every stage of life.
These are population guidelines, not personal prescriptions. Two healthy five year olds can genuinely need different amounts within the 10 to 13 hour range. Use the range as a starting point, watch how daytime energy and mood respond over a couple of weeks, and adjust inside the range.
For babies and children, treat the numbers as a conversation starter with your pediatrician, especially if your child snores, struggles to fall asleep most nights, or seems tired during the day despite enough hours. No calculator can replace that conversation.
These calculators give planning estimates based on average sleep cycle timing. They are not medical advice and cannot diagnose sleep problems. If poor sleep persists, talk to a clinician.
Common questions
How much sleep does a 5 year old need?
10 to 13 hours per day, according to the AASM-endorsed expert consensus. Most of it should be nighttime sleep; at this age naps are optional and many children have dropped them.
How much sleep does a teenager need?
8 to 10 hours per night. Teen biology naturally shifts bedtime later, which is why early school start times often clash with teen sleep.
Do teenagers really need more sleep than adults?
Yes. The recommended range for teens (13 to 17 years) is 8 to 10 hours, while adults (18 to 64 years) are recommended 7 to 9 hours.
How much sleep does a newborn need?
14 to 17 hours per day, spread across many short stretches of day and night. Newborns do not have a day-night rhythm yet, so there is no real bedtime at this stage.
Are these recommendations medical advice?
No. They are population guidelines from an expert panel, not a diagnosis or a prescription. If a child snores loudly, struggles to fall asleep most nights, or seems tired despite enough hours, talk to a pediatrician.