What it is for
The amount of sleep we need changes across the lifespan. This calculator shows the recommended range of sleep hours per day for your age, from newborn to older adult, using the table published by the National Sleep Foundation (NSF) in 2015.
The table used
| Age group | Hours per day |
|---|---|
| Newborn (0 to 3 months) | 14 to 17 |
| Infant (4 to 11 months) | 12 to 15 |
| Toddler (1 to 2 years) | 11 to 14 |
| Preschooler (3 to 5 years) | 10 to 13 |
| School-age child (6 to 13 years) | 9 to 11 |
| Teenager (14 to 17 years) | 8 to 10 |
| Young adult (18 to 25 years) | 7 to 9 |
| Adult (26 to 64 years) | 7 to 9 |
| Older adult (65 years or more) | 7 to 8 |
Source and cross-check
The numbers come from the NSF report published in the journal Sleep Health in 2015 (Hirshkowitz et al.), produced by a multidisciplinary expert panel, and match the table on the NSF website. Other bodies, such as the US CDC and the American Academy of Sleep Medicine, use slightly different age bands and values (for example 12 to 16 hours for infants aged 4 to 12 months and 9 to 12 hours for children aged 6 to 12). Treat the values as a reference, not an exact rule.
Worked example
A 30-year-old falls in the adult band (26 to 64): 7 to 9 hours. A 15-year-old teenager: 8 to 10 hours. A 6-month-old infant: 12 to 15 hours, including naps.
Limits
The NSF notes that an hour or two more or less may be appropriate for some people. This is general guidance, not medical advice: genetics, health, routine and lifestyle all affect individual need. If you have concerns about your own sleep or a child's, talk to a health professional.
Frequently asked questions
How many hours of sleep does an adult need?
According to the National Sleep Foundation, 7 to 9 hours a day for adults aged 18 to 64 and 7 to 8 hours for those 65 and older. Individual needs vary.
Why do other tables show different values?
Different organizations use their own panels, age bands and criteria. The CDC and AASM, for example, list 12 to 16 hours for infants aged 4 to 12 months. The differences are small.
Do the hours include naps?
For infants and young children, the range refers to the total over 24 hours, naps included.
Is sleeping less than recommended always a problem?
Not necessarily: there is individual variation. If you have daytime sleepiness or other symptoms, talk to a health professional.