Results are estimates for healthy adults unless stated, and are not medical advice. Your doctor or a registered dietitian can give advice for your situation.
How much sleep you need changes a lot with age. A school-age child needs several hours more than a parent, and teenagers need more than most people expect. Pick an age group and a wake-up time to see the recommended hours of sleep and the right bedtime.
How to use the bedtime calculator
- Choose the age group.
- Enter the time they need to wake up.
- Use the “best bedtime” as a target and the window as a guide.
Recommended sleep by age
| Age | Hours of sleep per 24 hours |
|---|---|
| Babies 4–12 months | 12–16 hours (including naps) |
| Toddlers 1–2 years | 11–14 hours (including naps) |
| Preschool 3–5 years | 10–13 hours (including naps) |
| School age 6–12 years | 9–12 hours |
| Teens 13–18 years | 8–10 hours |
| Adults 18–64 years | 7–9 hours |
| Adults 65+ | 7–8 hours |
Example
A 9-year-old who wakes at 6:30 AM needs 9–12 hours. Allowing 15 minutes to fall asleep, a good bedtime is around 7:45 PM, and lights-out should be no later than about 9:15 PM.
Tips for an easier bedtime
- Keep the same bedtime and wake time every day, including weekends.
- Switch off screens 30–60 minutes before bed.
- Keep the bedroom dark, quiet and cool.
- Use a short, calm routine: bath, teeth, story or reading.
Frequently asked questions
Why do teenagers stay up late?
During puberty the body clock shifts later, so teens naturally feel sleepy later at night. Early school starts mean many teens are short of sleep, so a consistent bedtime and limited late-night screens help.
Do older adults need less sleep?
Not much less. Adults over 65 still need about 7–8 hours, although sleep often becomes lighter and more broken.
Sources
- American Academy of Sleep Medicine – recommended sleep for children and teens (Paruthi et al., 2016)
- National Sleep Foundation – sleep duration recommendations