Recommended sleep duration
The table below follows the American Academy of Sleep Medicine consensus recommendations. “Including naps” matters for infants and young children.
| Age group | Recommended sleep per 24 hours | Notes |
|---|---|---|
| Infants 4–12 months | 12–16 hours | Including naps |
| Children 1–2 years | 11–14 hours | Including naps |
| Children 3–5 years | 10–13 hours | Including naps |
| Children 6–12 years | 9–12 hours | Per 24 hours |
| Teenagers 13–18 years | 8–10 hours | Per 24 hours |
| Adults 18+ | 7 or more hours | Individual needs may be higher |
These are population-level recommendations, not a diagnosis. People differ in how much sleep they need, and sleep quality matters as much as total time in bed.
Why “time in bed” is not the same as sleep
If you spend eight hours in bed but take a long time to fall asleep or wake frequently, your actual sleep duration may be lower. The calculator uses a latency assumption to make this difference visible, but it cannot measure what happens after you fall asleep.
How to use the calculator with these recommendations
- Start with the lower end of the recommended range for your age group.
- Add your usual time to fall asleep.
- Choose a bedtime that gives you both the sleep opportunity and the wind-down time you need.
- Review the result over a week rather than judging one night.
Other factors that shape sleep need
- Illness, recovery from injury and strenuous training.
- Pregnancy and postpartum changes.
- Medication and medical conditions.
- Shift work and irregular schedules.
- Stress, grief and major life changes.
- Sleep disorders such as insomnia or sleep apnea.
What to do if your sleep does not match the table
One short night is not automatically a problem. A persistent pattern of insufficient sleep, difficulty functioning during the day, loud snoring with breathing pauses, or sleepiness while driving is a reason to seek professional advice. A calculator cannot determine whether a health condition is present.
Consistency matters
A regular wake-up time is often easier to maintain than a perfect bedtime. If your schedule allows, keep the wake-up time within a similar window on most days, including weekends. The calculator can help you plan the night before, but the routine you repeat is what matters most.