Sleep Calculator: Discover When to Go to Bed & Wake Up
Updated: October 15, 2024
How Much Sleep Do I Need?
The recommended amount of sleep per night varies by age.
Most adults (18–64 years) need between 7–9 hours of sleep per night.
Age Group
Recommended Sleep
Newborns (0–3 months)
16–18 hours
Infants (4–11 months):
12–16 hours
Toddlers (1–2 years):
11–14 hours
Preschool children (3–5 years):
11–13 hours
School-age children (6–13 years):
9–11 hours
Teenagers (14–17 years):
8–10 hours
Adults (18 and older):
7–9 hours
Guildelines based on two years of extensive research conducted by the National Sleep Foundation.
These are general guidelines only, and individual needs may vary. It’s important to pay attention to how you feel during the day—if you are tired or drowsy, you may need more sleep.
Sleep cycles are the stages of sleep that your body goes through each night. Each cycle typically lasts about 90 minutes and includes four stages: three non-REM (Rapid Eye Movement) stages and one REM stage. Understanding these cycles can help you wake up feeling more refreshed and alert.
Stage 1 (Light Sleep): This is the transition between wakefulness and sleep, lasting only a few minutes. Your muscles relax, and your brain waves begin to slow down.
Stage 2 (Deeper Light Sleep): Your body temperature drops, heart rate slows, and your brain waves continue to slow. This stage makes up about 50% of your total sleep time.
Stage 3 (Deep Sleep): This is the most restorative stage, where your body repairs tissues, builds bone and muscle, and strengthens the immune system. It’s harder to wake up during this stage, and if you do, you may feel disoriented.
Stage 4 (REM Sleep): During REM sleep, your brain becomes more active, dreams occur, and your eyes move rapidly. This stage is crucial for mental and emotional health, as it helps with memory consolidation and mood regulation.
Waking up at the end of a sleep cycle, rather than in the middle, can make a significant difference in how rested and alert you feel.
Throughout the night, your body cycles through these stages multiple times. Using a sleep calculator can help you plan your sleep schedule to wake up at the optimal time, aligned with the natural rhythms of your sleep cycles.
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