Sleep Duration Calculator
How much sleep do you actually need? Enter your age and see the CDC-recommended sleep duration for your age group — and whether your current sleep hits the target.
CDC recommends Adults get:
7–9 hours
per night
Sleep by complete cycles:
Source: CDC Sleep Recommendations 2023.
Sleep needs by age group
| Age group | Age range | Hours needed |
|---|---|---|
| Toddler | 1–3 years | 11–14 hours |
| Preschool | 3–5 years | 10–13 hours |
| School-age | 6–12 years | 9–11 hours |
| Teenager | 13–17 years | 8–10 hours |
| Adult | 18–64 years | 7–9 hours |
| Older Adult | 65+ years | 7–8 hours |
Source: CDC Sleep Recommendations 2023
Frequently asked questions
How much sleep do adults need?▾
The CDC recommends adults aged 18–64 get 7–9 hours per night. Adults 65+ need 7–8 hours. Less than 7 hours regularly is linked to obesity, heart disease, and impaired cognition.
How much sleep do teenagers need?▾
Teenagers aged 13–17 need 8–10 hours per night. Teens are biologically wired to fall asleep later — early school start times often conflict with their natural sleep cycle.
How much sleep do children need?▾
School-age children (6–12) need 9–11 hours. Preschoolers (3–5) need 10–13 hours including naps. Sleep is critical for growth hormone release and memory consolidation in children.
What happens if I don't get enough sleep?▾
Chronic sleep deprivation impairs memory, reduces immune function, and increases risk of type 2 diabetes, heart disease, and mood disorders. Even one night under 6 hours measurably impairs reaction time.