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Wake-up time:
Recommended bedtimes
Results are estimates based on average sleep cycle data. Individual sleep patterns vary. Consult a healthcare professional for sleep concerns.
minutes
minutes
Set cycle by age group:
| Age Group | Age Range | Recommended Hours | Notes |
|---|---|---|---|
| Newborns | 0–3 months | 14–17 hrs | Including naps; critical for brain development |
| Infants | 4–11 months | 12–15 hrs | Including naps; supports physical and cognitive growth |
| Toddlers | 1–2 years | 11–14 hrs | Including naps; aids learning and emotional regulation |
| Preschoolers | 3–5 years | 10–13 hrs | Including naps; important for growth and behaviour |
| School-age children | 6–12 years | 9–12 hrs | Crucial for academic performance and health |
| Teenagers | 13–18 years | 8–10 hrs | Vital for physical development and mental health |
| Young adults | 18–25 years | 7–9 hrs | Optimal for productivity and well-being |
| Adults | 26–64 years | 7–9 hrs | Essential for physical and mental health |
| Older adults | 65+ years | 7–8 hrs | Average cycle shortens to ~82 min; quality matters more |