Recommended sleep by age
How many hours a baby, child, teen or adult should sleep, and what time to go to bed.
How it works
American Academy of Sleep Medicine recommendations (naps included): 4–12 months 12–16 h, 1–2 years 11–14 h, 3–5 years 10–13 h, 6–12 years 9–12 h, 13–18 years 8–10 h. Newborns (0–3 months): 14–17 h. Adults: 7–9 h, and 7–8 h over 65.
Results are for guidance only and do not replace professional advice.
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Worked example
With the default values:
- Age (years)7
- + months0
- Wake-up time07:00
you get:
- Recommended sleep per 24 h9 – 12 h
- Age group6–12 years
- Suggested bedtimebetween 19:00 and 22:00
Frequently asked questions
How does the “Recommended sleep by age” tool work?
American Academy of Sleep Medicine recommendations (naps included): 4–12 months 12–16 h, 1–2 years 11–14 h, 3–5 years 10–13 h, 6–12 years 9–12 h, 13–18 years 8–10 h. Newborns (0–3 months): 14–17 h. Adults: 7–9 h, and 7–8 h over 65.
What do I need to enter?
Just fill in: age, + months, wake-up time. The result updates as you type.
Can you give an example?
Age (years): 7; + months: 0; Wake-up time: 07:00 → Recommended sleep per 24 h: 9 – 12 h; Age group: 6–12 years.
Is this calculator free, and is my data private?
Yes. HOD Calc is completely free with no sign-up. The calculation runs in your browser: nothing you type is sent or stored.