Recommended Sleep by Age Calculator

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: newborns need roughly 14-17 hours a day, toddlers around 11-14, school-age children 9-11, teenagers 8-10, and adults typically settle at 7-9 hours, with the range narrowing slightly and shifting a bit lower for older adults.

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.

Enter your age, and this calculator returns the recommended sleep range for that age group according to AASM and NSF guidance.