Sleep duration guide
How much sleep do I need?
Sleep needs change with age. Most adults need at least seven hours, while teenagers and children generally need more.
| Age | Recommended daily sleep |
|---|---|
| 13–17 years | 8–10 hours |
| 18–60 years | 7 or more hours |
| 61–64 years | 7–9 hours |
| 65+ years | 7–8 hours |
These CDC ranges are general guidance. Health, pregnancy, recovery, sleep debt and individual biology can affect your needs.
Signs you may need more or better sleep
Regular daytime sleepiness, difficulty concentrating, repeated night waking or feeling tired despite enough time in bed can indicate poor sleep quality or an underlying problem.
Turn hours into a bedtime
Start with your fixed wake-up time and subtract your sleep target. Then add extra time for falling asleep. The calculator can show several estimated cycle-based times, but your total sleep target comes first.
Build your schedule
Calculate bedtime or wake-up timeSource: CDC: About Sleep.