How Much Sleep Do I Need?
Written by SleepCalculator Editorial TeamUpdated June 2026
Sleep needs change across your life. The ranges below reflect consensus recommendations from the CDC and sleep-medicine bodies. Treat them as healthy targets rather than hard rules, and let how you feel and function be the final check.
Recommended sleep by age
| Age group | Recommended sleep |
|---|---|
| Newborn (0-3 months) | 14-17 hours |
| Infant (4-12 months) | 12-16 hours (incl. naps) |
| Toddler (1-2 years) | 11-14 hours (incl. naps) |
| Preschool (3-5 years) | 10-13 hours (incl. naps) |
| School age (6-12 years) | 9-12 hours |
| Teen (13-18 years) | 8-10 hours |
| Adult (18-64 years) | 7-9 hours |
| Older adult (65+) | 7-8 hours |
Hours vs. sleep cycles
Because sleep runs in roughly 90-minute cycles, 7.5 hours (5 cycles) and 9 hours (6 cycles) tend to feel better than in-between amounts that interrupt a cycle. The sleep calculator turns your wake-up time into cycle-aligned bedtimes automatically.
Signs you are not getting enough
- You rely on an alarm and feel groggy for a long time after waking.
- You feel sleepy during the day or fall asleep within minutes of sitting still.
- You sleep much longer on days off, which is a sign of sleep debt.
Next: find your best time to wake up or read about the 90-minute sleep cycle.