😴 Sleep Duration Calculator
Enter an age to see the generally recommended sleep duration range for that age group, from newborns through older adults.
General Sleep Foundation guideline ranges.
How the Sleep Duration Calculator works
The ranges reflect commonly published sleep guideline brackets (newborn, infant, toddler, preschool, school age, teen, adult, and older adult), each with its own typical recommended range.
Step-by-step calculation
- 1Enter your age.
- 2Find the matching age group.
- 3Read the recommended sleep range.
Worked example
A 16-year-old should aim for 8–10 hours a night, and a 40-year-old for 7–9 hours.
Sleep Duration Calculator examples
| Age (years) | Recommended sleep |
|---|---|
| 1 | 11–14 hours per day |
| 5 | 10–13 hours per day |
| 12 | 9–11 hours per day |
| 16 | 8–10 hours per day |
| 30 | 7–9 hours per day |
| 70 | 7–8 hours per day |
Other inputs kept at the calculator's default values. Results calculated by this calculator.
Why use a Sleep Duration Calculator?
Know how much sleep you or your children need.
Important factors that can affect your results
- Individual needs vary.
- Sleep quality matters, not only hours.
- Shift work.
Frequently asked questions
Do sleep needs really change that much with age?
Yes — newborns need far more sleep (spread across the day) than adults, and recommended ranges narrow considerably by adulthood.
Is less sleep than the range harmful?
These are general guideline ranges, not medical thresholds — individual needs vary. Talk to a doctor about persistent sleep concerns.
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Last reviewed November 2026 · How we build and check our tools · Report a problem