Sleep needs change as people grow. The ranges below are daily recommendations summarized by the U.S. Centers for Disease Control and Prevention (CDC); infant and toddler totals include naps. They are general guidance, not a diagnosis or a guarantee that one exact number fits everyone.
| Age group | Recommended sleep per 24 hours |
|---|---|
| Newborn, 0–3 months | 14–17 hours |
| Infant, 4–12 months | 12–16 hours, including naps |
| Toddler, 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 |
| Teen, 13–17 years | 8–10 hours |
| Adult, 18–60 years | At least 7 hours |
| Adult, 61–64 years | 7–9 hours |
| Adult, 65 years and older | 7–8 hours |
Source: CDC sleep recommendations. Talk with a healthcare professional if you regularly feel sleepy during the day, cannot sleep, or have another health concern.
Plan a schedule around your wake-up time
Start with the time you need to wake up, then allow enough time in bed to reach the recommended duration for your age. If an adult plans to wake at 6:30 a.m. and wants eight hours of sleep, 10:30 p.m. is the arithmetic starting point; the time you actually need to get into bed may be earlier if you take time to fall asleep.
The Sleep Calculator can help with bedtime arithmetic. Its cycle-based suggestions are estimates, not medical guidance; do not reduce the recommended total sleep time to match a suggested cycle.
Habits that can support better sleep
- Keep sleep and wake times reasonably consistent, including on days off.
- Make the bedroom quiet, dark and comfortable.
- Give yourself a wind-down period and reduce screens before bed if they keep you alert.
- Avoid caffeine late in the day and avoid large meals or alcohol close to bedtime.
These are general habits, not a substitute for care. Persistent snoring, breathing pauses, severe daytime sleepiness or ongoing insomnia are reasons to seek professional advice.
Frequently asked questions
Is six hours enough for every adult?
CDC guidance recommends at least seven hours for adults aged 18–60. Individual needs vary, but regular fatigue or sleepiness is a reason to review your sleep and seek advice if it continues.
Do naps count toward a child’s sleep total?
Yes. The infant, toddler and preschool recommendations above include naps.
Can a sleep calculator diagnose a sleep problem?
No. It can help with scheduling arithmetic. It cannot diagnose insomnia, sleep apnea or another health condition.