Sleep Calculator

Updated: October 21, 2024

How Much Sleep Do I Need?

The amount of sleep you need each night depends on your age and personal health needs. For most adults between 18 and 64 years old, the sweet spot is typically 7 to 9 hours of sleep per night.

Age Group	Recommended Sleep
Adults (18 and older):	7 to 9 hours
Teenagers (14–17 years):	8 to 10 hours
School-age children (6–13 years):	9 to 11 hours
Preschool children (3–5 years):	11 to 13 hours
Toddlers (1–2 years):	11 to 14 hours
Infants (4–11 months):	12 to 16 hours
Newborns (0–3 months)	16 to 18 hours

These recommendations are grounded in two years of extensive research by the National Sleep Foundation.

However, these are general guidelines, and individual sleep needs can vary.

It’s essential to tune into your body—if you find yourself feeling tired or drowsy during the day, it may be a signal that you need more rest. Prioritizing your sleep is an investment in your overall wellness, helping you maintain optimal energy and focus throughout the day.

What Are Sleep Cycles?

Sleep cycles are the essential stages your body moves through each night, playing a pivotal role in your overall well-being. Each cycle, lasting about 90 minutes, consists of four stages: three non-REM stages and one REM stage. By understanding these cycles, you can enhance your sleep quality, helping you wake up feeling truly refreshed and alert.

Stage 1 (Light Sleep): The gentle transition from wakefulness to sleep, where your muscles relax, and your brain waves begin to slow down. This phase only lasts a few minutes but sets the tone for deeper rest.
Stage 2 (Deeper Light Sleep): As you enter this stage, your body temperature drops, your heart rate slows, and your brain waves continue to decelerate. This stage accounts for roughly half of your total sleep time, providing a crucial foundation for restorative rest.
Stage 3 (Deep Sleep): The most restorative phase, where your body undertakes vital repair work—rebuilding tissues, strengthening the immune system, and ensuring overall physical recovery. Awakening during this stage can leave you feeling groggy, highlighting its importance.
Stage 4 (REM Sleep): During REM sleep, your brain becomes more active, dreams take shape, and your eyes move rapidly. This stage is critical for mental and emotional health, aiding in memory consolidation and mood regulation.

Your body naturally cycles through these stages multiple times each night. Aligning your wake-up time with the end of a sleep cycle, rather than disrupting it, can make a profound difference in how rested and energized you feel. A sleep calculator can assist in tailoring your sleep schedule to align with your body’s natural rhythms, ensuring you wake up at the optimal moment for peak wellness.

Sleep Calculator

How Much Sleep Do I Need?

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What Are Sleep Cycles?

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