Sleep & wake-up
Sleep need by age calculator
Enter an age to see the recommended nightly sleep range, from babies through to older adults.
Ranges follow mainstream sleep guidelines. Needs vary between people, so use the range as a target, not a strict rule.
How sleep needs change with age
The amount of sleep a body needs falls as it grows. Newborns sleep the most, children and teenagers need more than adults, and the recommended range settles at 7 to 9 hours through most of adulthood before easing slightly in later years. These ranges come from mainstream sleep guidelines and reflect typical needs, not a fixed requirement for every person.
| Age | Recommended sleep |
|---|---|
| Infant (under 1) | 12–16 hours |
| Toddler (1–2) | 11–14 hours |
| Preschool (3–5) | 10–13 hours |
| School age (6–12) | 9–12 hours |
| Teen (13–17) | 8–10 hours |
| Adult (18–64) | 7–9 hours |
| Older adult (65+) | 7–8 hours |
Finding your own number
Within each range, the right amount for you is where you wake feeling rested and stay alert through the day without relying on caffeine to get going. Genetics, activity and health all nudge the number. If you regularly fall at the low end and feel tired, treat the range as a target to move toward rather than a ceiling you have already hit.
Frequently asked questions
Why do children need more sleep?
Sleep supports growth, brain development and learning, all of which are most intense in childhood and adolescence. That is why the recommended ranges are much higher for babies, children and teens than for adults.
Do older adults really need less?
Only slightly. Guidelines put older adults at 7 to 8 hours rather than 7 to 9. Many sleep less because of lighter, more broken sleep, but the underlying need stays close to that of younger adults.
Is the range the same for everyone my age?
No. The range is a guideline, and individual needs vary with genetics, activity and health. Use how rested and alert you feel during the day to find your spot within the range.