Age-based sleep planning
Sleep calculator by age
Use age recommendations as your starting target, then calculate a bedtime that fits your morning schedule.
| Age group | Daily sleep |
|---|---|
| Newborn, 0–3 months | 14–17 hours |
| Infant, 4–12 months | 12–16 hours including naps |
| Toddler, 1–2 years | 11–14 hours including naps |
| Preschool, 3–5 years | 10–13 hours including naps |
| School age, 6–12 years | 9–12 hours |
| Teen, 13–17 years | 8–10 hours |
| Adult, 18–60 years | 7 or more hours |
| Adult, 61–64 years | 7–9 hours |
| Adult, 65+ years | 7–8 hours |
How to use the table
Choose an appropriate target within the range, subtract it from the required wake-up time, and allow extra time to fall asleep. Children’s routines and medical needs should be discussed with a parent, guardian or healthcare professional.
Age ranges come from CDC sleep guidance. They are not personalized medical advice.