Bedtime Calculator by age
Choose an age group (6 and up) and wake-up time to see the bedtime range that fits the recommended amount of sleep.
Recommended sleep by age
| Age group | Recommended sleep |
|---|---|
| School age (6–13 years) | 9–11 hours |
| Teen (14–17 years) | 8–10 hours |
| Adult (18–64 years) | 7–9 hours |
| Older adult (65+) | 7–8 hours |
National Sleep Foundation ranges for total sleep in 24 hours. General guidance, not medical advice. Children under 6 are not included because their totals include daytime naps.
Want everyday habits to try alongside this estimate? Read our practical guide to better sleep.
Frequently asked questions
Where do the recommended hours come from?
They use the National Sleep Foundation age-group recommendations. Other bodies, such as the AASM, group ages differently, so ranges can differ slightly.
What if I need less or more sleep than the range?
Individual needs vary. If you feel rested and function well, your own number is what matters. Persistent sleepiness is worth discussing with a clinician.
Does this include time to fall asleep?
The range is time asleep. Add the time it usually takes you to fall asleep and be in bed a little earlier.
Why is there no option for babies and young children?
Recommended sleep for children under 6 includes daytime naps, so a single overnight bedtime cannot be worked out from total hours. Follow your paediatrician’s guidance for young children.
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