Sleep Calculator
Sleep Calculator
Calculate your optimal sleep schedule and wake-up times
Calculate Your Sleep Schedule
Your Sleep Schedule
Light Sleep
Deep Sleep
REM Sleep
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Recommended Bedtime
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Hours of Sleep
Select your age group and wake-up time to calculate your optimal sleep schedule
Brain Function
Quality sleep improves memory, focus, and cognitive performance
Physical Health
Sleep supports immune function, muscle repair, and hormone regulation
Recommended Sleep by Age
| Age Group | Recommended Hours | May Be Appropriate | Not Recommended |
|---|---|---|---|
| Newborn (0-3m) | 14-17 hours | 11-13 or 18-19 hours | Less than 11 or more than 19 hours |
| Infant (4-11m) | 12-15 hours | 10-11 or 16-18 hours | Less than 10 or more than 18 hours |
| Toddler (1-2y) | 11-14 hours | 9-10 or 15-16 hours | Less than 9 or more than 16 hours |
| Preschool (3-5y) | 10-13 hours | 8-9 or 14 hours | Less than 8 or more than 14 hours |
| Child (6-13y) | 9-11 hours | 7-8 or 12 hours | Less than 7 or more than 12 hours |
| Teen (14-17y) | 8-10 hours | 7 or 11 hours | Less than 7 or more than 11 hours |
| Adult (18-64y) | 7-9 hours | 6 or 10 hours | Less than 6 or more than 10 hours |
| Senior (65+y) | 7-8 hours | 5-6 or 9 hours | Less than 5 or more than 9 hours |
The Science of Sleep
Sleep is essential for physical and mental health. During sleep, your body repairs tissues, consolidates memories, and regulates hormones. Understanding your sleep needs can significantly improve your quality of life.
Benefits of proper sleep:
- Enhances memory consolidation and learning
- Supports immune system function
- Regulates mood and emotional well-being
- Promotes physical recovery and muscle repair
- Maintains healthy metabolism and weight