Sleep by Age Calculator
Personalized Sleep by Age Calculator
Your body’s biology changes every year. Find the scientifically recommended sleep duration for your specific age group to maintain peak health.
Why Age Matters
Sleep isn't just "rest." For a 5-year-old, it’s about brain development and growth hormones. For a 45-year-old, it's about cellular repair and cognitive maintenance.
As we get older, our circadian rhythm shifts earlier, and our deep sleep phases become shorter, making the quality of those hours even more vital.
Quick Reference Guide
- Newborns (0-3m) 14-17 Hours
- Teens (14-17y) 8-10 Hours
- Adults (18-64y) 7-9 Hours
- Seniors (65y+) 7-8 Hours
Are You "Short Sleeping"?
If your age group recommends 8 hours but you only get 6, you are building a Sleep Debt that affects your heart health and metabolism.
Common Questions on Age & Sleep
Do elderly people really need less sleep?⌄
It’s a common myth that seniors need very little sleep. While their sleep patterns change (waking up earlier or more often), the biological requirement for seniors is still 7–8 hours to prevent cognitive decline and support the immune system.
Why do teenagers want to stay up so late?⌄
During puberty, the biological clock shifts. A teenager’s brain doesn’t start releasing melatonin until much later at night than an adult’s. This is why 8:00 AM school starts are often at odds with their natural sleep-by-age needs.
Can I "make up" for missed sleep on the weekends?⌄
"Social Jetlag" (sleeping in on weekends) doesn't fully repair the damage of a work-week sleep deficit. Consistency across all 7 days is the single most important factor for longevity and hormonal balance.