HesapHanem

Recommended Sleep by Age Calculator

How much sleep does your age need?

How it is calculated

Enter an age in years (0 to 120; decimals such as 0.5 are accepted for babies). The tool looks the age up in a fixed table of bands and returns the matching range of hours of sleep per day. Under 1 year: 12-16 hours. 1 to under 3: 11-14. 3 to under 6: 10-13. 6 to under 13: 9-12. 13 to under 18: 8-10. 18 to under 65: 7-9. 65 and over: 7-8. The lower bound of a band applies from that birthday, so the day someone turns 18 they move from the 8-10 band to 7-9. Ages below 0 or above 120 return no result. The range is a general guide, not personal advice, and does not account for health conditions or naps.

Worked example

For a 15-year-old, the age falls in the 13 to under 18 band. The tool therefore returns 8-10 hours/day. A teenager who sleeps 7 hours on school nights is below that range, and one who sleeps 9 hours is inside it. When the same person turns 18, the answer changes to 7-9 hours/day, and from 65 onward it becomes 7-8.

Try this example →

Common mistakes

  • Entering months or the school year instead of age in years. A 6-month-old should be entered as 0.5, not 6.
  • Reading the range as a strict target. It is a band; sleeping toward the lower end but feeling rested is not itself a problem.
  • Forgetting that the figure is for total sleep in 24 hours. For young children, daytime naps count towards it.
  • Using the age band of a parent or sibling. Each person needs the range for their own age, and the bands change at 1, 3, 6, 13, 18 and 65.

Sources

About this calculator

Sleep needs change dramatically across a lifetime, and both the American Academy of Sleep Medicine (AASM) and the National Sleep Foundation (NSF) publish age-based ranges built from decades of pediatric and adult sleep research: infants under one year need roughly 12-16 hours a day (naps included), toddlers around 11-14, preschoolers 10-13, school-age children 9-12, teenagers 8-10, and adults typically settle at 7-9 hours, with the range narrowing to 7-8 hours from age 65.

Pediatricians use these ranges as a first screening tool when parents report a child who seems constantly tired or hard to settle at night, and sleep clinics reference the AASM guidelines directly when diagnosing insufficient sleep syndrome in both children and adults. Because the ranges are broad rather than a single fixed number, a person sleeping toward the low end of their range but waking rested isn’t automatically a cause for concern — the guidelines describe a healthy range, not a strict target everyone must hit.

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