Sleep Calculator - Determine How Much Sleep You Need

The sleep calculator helps put your sleep on the right track. Use the calculator to determine an optimal sleep schedule based on your unique ... Opensinanewwindow Share: Home /SleepCalculator SleepCalculator UpdatedMarch28,2022 Writtenby DaniellePacheco,StaffWriter MedicallyReviewedby Dr.AbhinavSingh,SleepPhysician FactChecked Ourteamofwriters,editors,andmedicalexpertsrigorouslyevaluateseacharticletoensuretheinformationisaccurateandexclusivelycitesreputablesources.LearnMore Weregularlyassesshowthecontentinthisarticlealignswithcurrentscientificliteratureandexpertrecommendationsinordertoprovidethemostup-to-dateresearch. Selectyouragerange: Choose 0-3monthsold 4-11monthsold 1-2yearsold 3-5yearsold 6-13yearsold 14-17yearsold 18-25yearsold 26-64yearsold 64ormoreyearsold Howmuchsleepdoyouwant? Choose 30minutes 1hour 1hour30minutes 2hours 2hours30minutes 3hours 3hours30minutes 4hours 4hours30minutes 5hours 5hours30minutes 6hours 6hours30minutes 7hours 7hours30minutes 8hours 8hours30minutes 9hours 9hours30minutes 10hours 10hours30minutes 11hours 11hours30minutes 12hours 12hours30minutes 13hours 13hours30minutes 14hours 14hours30minutes 15hours 15hours30minutes 16hours 16hours30minutes 17hours 17hours30minutes HR 1 2 3 4 5 6 7 8 9 10 11 12 : MIN 00 05 10 15 20 25 30 35 40 45 50 55 : AM PM Calculate Trytogotobedat: 12:00AM Trytowakeupat: 12:00AMStartover Studieshavefoundthatone-thirdofAmericansdon’tgetenoughsleep.Somepeopledon’tknowhowmuchsleeptheyshouldgetorsimplydon’tbudgetenoughtimeforsleep. Thesleepcalculatorhelpsputyoursleepontherighttrack.Usethecalculatortodetermineanoptimalsleepschedulebasedonyouruniquesituation,includingyourageandeitheryourbedtimeorwake-uptime.Thesleepcalculatorissimpletouseandhelpsmakesurethatyou’regivingyourselfenoughtimeforrest.     SleepCycleCalculator–HowMuchSleepDoYouNeed? BasedonrecommendationsfromanexpertpanelcommissionedbytheNationalSleepFoundation,mostadultsneed7–9hoursofsleeppernight.Peopleaged65andoldershouldget7–8hours. Babies,youngchildren,andadolescentsneedmoresleepthanadultsdo.Recommendationsfortheirtotaldailysleep,whichincludesnaps,islistedinthefollowingtablebyagegroup.     AgeRange RecommendedDailySleep Newborn 0–3months 14–17hours Infant 4–11months 12–15hours Toddler 1–2years 11–14hours Preschool 3–5years 10–13hours School-age 6–13years 9–11hours Teens 14–17years 8–10hours Sleeprecommendationsprovideanoverviewofhowmuchsleepmostpeopleneed,buttheexactamountofsleepaspecificpersonshouldgetcandependonotherfactors,suchastheiroverallhealth.Adoctorisinthebestpositiontomakeadetailedsleeprecommendationforanyindividualbasedontheiruniquesituation. WhyGettingEnoughSleepMatters Sleepiscriticalfornearlyeverysystemofthebody.Gettingenoughsleepeachnightallowsyourmindandbodytocapturesleep’srestorativebenefitsandavoidtheconsequencesofsleepdeprivation. WhatHappensDuringSleep? Fromanoutsideperspective,allsleepmaylookthesame,butinreality,itinvolvescomplexprocesseswithfourdistinctstagesthatmakeupasleepcycle.Onatypicalnight,youcyclethroughallfoursleepstagesinorderseveraltimes. Thefirstthreestagesofthesleepcyclearecollectivelyknownasnon-rapideyemovementsleep(NREM).Stages1and2arelightersleep,withthebodyandmindbeginningtorelaxandslowdown.Stage3isdeepsleep,whichisbelievedtobevitalforbothphysicalandmentalrecuperation. Thefourthstageofsleepisrapideyemovement(REM)sleep.Inthisstage,mostofyourbodyistemporarilyparalyzed,butbrainactivitydramaticallyincreasesandyoureyesrapidlymovebehindclosedlids.ThemostintensedreaminghappensduringREMsleep,whichempowersmemoryandcomplexthinkingwhenyou’reawake. Intheearliersleepcyclesofthenight,moretimeisspentinNREMsleep.Inlatersleepcycles,weexperiencemoreREMsleep.ResearchersbelievethecombinationofNREMandREMoverthecourseofthenightiswhatenablesyoutowakeuprefreshedbothphysicallyandmentally. Whenyoudon’tgetenoughsleep,youdon’tproperlyprogressthroughthesesleepcycles.WithouttheproperbalanceofNREMandREM,youwillnotgettherestthatyouneed,whichcanleadtowidespreadrepercussionsforyourhealthandwell-being. TheConsequencesofSleepDeprivation Theimpactsofsleepdeprivationcanbefeltinboththeshortandlongterm,andtheyincludeeffectsonphysical,emotional,andcognitivehealth. Immediatelyfollowinganightofpoorsleep,youaremorelikelytolackenergyduringtheday.Youmayhaveexcessivedaytimesleepinessthatmakesithardtofocus.Youmaydozeoffunexpectedly,whichcanbeespeciallyriskyifyou’redriving.Evenifyoudon’tactuallyfallasleep,yourreactiontimeisworsened,whichcanincreasetheriskofaccidents. Sleepdeprivationisassociatedwithirritabilityandmoodproblems.Itcandragdownyourthinkingbyworseningyourmemory,decision-making,andproblem-solvingabilities.Asaresult,youmaysufferloweracademicachievementorreducedworkproductivity.Lackofsleepcanalsohinderphysicalperformanceandimpairyourimmunesystem,puttingyouatahigherriskofinfections. Overthelong-term,lackofsleephasbeentiedtoawiderangeofhealthproblems,includingweightgainandobesity,diabetes,heartdiseaseandothercardiovascularproblems,depressionandanxiety,pain,andhormonalabnormalities.Studieshaveconsistentlyfoundlackofsleeptobetiedtoreducedquantityandqualityoflife.     HowToImproveSleepandSleepHygiene Improvingsleephygieneisastraightforwardwaytomakeitmorelikelythatyougetthesleepthatyouneedeverynight.Enhancingsleephygienemeansrevampingyourhabitsandroutinesaswellasyourbedroomenvironment. Havingaconsistentschedulewithenoughtimebudgetedforsleepisacentralpartofsleephygiene,andthesleepcalculatorcanhelpyouestablishabedtimeandwake-uptimethatassureyouaresettingasidesufficienttimeforsleep.Yourgoalshouldbetokeepthisscheduleeveryday,evenonweekendsorholidays. Inadditiontoastablesleepschedule,othertipstohelpyougetenoughsleepinclude: Havingarelaxingroutinetogetreadyforbed Avoidingcaffeineandotherstimulantsintheafternoonandevening Reducingconsumptionofalcohol,especiallyinthehoursbeforebed Puttingawayelectronicdevices,includingcellphonesandtablets,foratleast30minutesbeforebedtime Findingtimeforphysicalactivityorexerciseduringtheday Strivingfornaturallightexposureduringdaylighthours Makingthebedroomdarkandquiet,and/orusingasleepmaskandearplugs,toreducedisruptions Choosingasupportivemattressalongwithacomfortablepillowandbedding Findingtherightrecipeforsleephygienemayinvolvesometrial-and-errortodetermineexactlywhatworksforyou.Startingwiththesleepcalculatorandincorporatingotherhealthysleeptipsaremeaningfulstepstowardgettingthesleepthatyourmindandbodyneed. Wasthisarticlehelpful? YesNo AboutOurEditorialTeam DaniellePacheco StaffWriter Daniellewritesin-deptharticlesaboutsleepsolutionsandholdsapsychologydegreefromtheUniversityofBritishColumbia. Dr.AbhinavSingh SleepPhysician MD Dr.SinghistheMedicalDirectoroftheIndianaSleepCenter.Hisresearchandclinicalpracticefocusesontheentiremyriadofsleepdisorders. Share: References +6 Sources 1. CentersforDiseaseControlandPrevention.(2016,February18).1in3adultsdon'tgetenoughsleep.RetrievedMarch15,2021,from https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html 2. Hirshkowitz,M.,Whiton,K.,Albert,S.M.,Alessi,C.,Bruni,O.,DonCarlos,L.,Hazen,N.,Herman,J.,Katz,E.S.,Kheirandish-Gozal,L.,Neubauer,D.N.,O'Donnell,A.E.,Ohayon,M.,Peever,J.,Rawding,R.,Sachdeva,R.C.,Setters,B.,Vitiello,M.V.,Ware,J.C.,&AdamsHillard,P.J.(2015).NationalSleepFoundation'ssleeptimedurationrecommendations:Methodologyandresultssummary.SleepHealth,1(1),40–43. https://pubmed.ncbi.nlm.nih.gov/29073412/ 3. NationalInstituteofNeurologicalDisordersandStroke(NINDS).(2019,August13).Brainbasics:Understandingsleep.RetrievedMarch11,2021,from https://www.ninds.nih.gov/Disorders/patient-caregiver-education/understanding-sleep 4. NationalHeart,Lung,andBloodInstitute(NHLBI).(n.d.).Sleepdeprivationanddeficiency.RetrievedMarch15,2021,from https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency 5. Durmer,J.S.&Dinges,D.F.(2005).Neurocognitiveconsequencesofsleepdeprivation.SeminarsinNeurology,25(1),117–129. https://pubmed.ncbi.nlm.nih.gov/15798944/ 6. InstituteofMedicine(US)CommitteeonSleepMedicineandResearch,Colten,H.R.,Altevogt,B.M.,andeditors.(2006).Sleepdisordersandsleepdeprivation:Anunmetpublichealthproblem.NationalAcademiesPress(US). https://pubmed.ncbi.nlm.nih.gov/20669438/ RelatedReading Insomnia IsInsomniaGenetic? Yourgenesmayplayaroleinwhetherornotyouhaveinsomnia.Catchuponthelatestgeneticresearch… Insomnia ExerciseandInsomnia Exerciseisgreatforyourhealth,butcanitrelieveinsomniaaswell?Theevidencesuggestsyes.Learnwhy,and… Insomnia LightTherapyforInsomniaSufferers Youknowyousleepbetterwhenit’sdark,butdidyouknowlight—attherighttimes—can… OtherArticlesofInterest SleepApnea LearnAboutSleepApnea CentralSleepApnea ObstructiveSleepApnea ChildrenandSleepApnea LinkBetweenSleepApneaandHeartDisease Insomnia LearnAboutInsomnia WhatToDoWhenYouCan'tSleep? TypesofInsomnia InsomniaSymptoms WhatCausesInsomnia SleepSolutions BestMattress TopRatedMattressToppers WeightedBlanketReviews MattressComparisons BestMattressforLowerBackPain SleepHygiene WhatisSleepHygiene? TipsforSleepingBetter HowtoRelieveStressAtBedtime HowtoImproveSleepQuality HowMuchSleepDoYouNeed? ExcessiveSleepiness WhatisExcessiveSleepiness? CausesofExcessiveSleepiness WorkplaceAccidents ExcessiveSleepinessTreatments DiagnosingExcessiveSleepiness SleepFoundation Fact-Checking:OurProcess Oureditorialteamisdedicatedtoprovidingcontentthatmeetsthehigheststandardsforaccuracyandobjectivity.Oureditorsandmedicalexpertsrigorouslyevaluateeveryarticleandguidetoensuretheinformationisfactual,up-to-date,andfreeofbias. Ourfact-checkingguidelinesareasfollows: Weonlycitereputablesourceswhenresearchingourguidesandarticles.Theseincludepeer-reviewedjournals,governmentreports,academicandmedicalassociations,andinterviewswithcredentialedmedicalexpertsandpractitioners. Allscientificdataandinformationmustbebackedupbyatleastonereputablesource.Eachguideandarticleincludesacomprehensivebibliographywithfullcitationsandlinkstotheoriginalsources SomeguidesandarticlesfeaturelinkstootherrelevantSleepFoundationpages.Theseinternallinksareintendedtoimproveeaseofnavigationacrossthesite,andareneverusedasoriginalsourcesforscientificdataorinformation. Amemberofourmedicalexpertteamprovidesafinalreviewofthecontentandsourcescitedforeveryguide,article,andproductreviewconcerningmedical-andhealth-relatedtopics.Inaccurateorunverifiableinformationwillberemovedpriortopublication. Plagiarismisnevertolerated.Writersandeditorscaughtstealingcontentorimproperlycitingsourcesareimmediatelyterminated,andwewillworktorectifythesituationwiththeoriginalpublisher(s). AlthoughSleepFoundationmaintainsaffiliatepartnershipswithbrandsande-commerceportals,theserelationshipsneverhaveanybearingonourproductreviewsorrecommendations.ReadourfullAdvertisingDisclosureformoreinformation. DaniellePacheco StaffWriter Daniellewritesin-deptharticlesaboutsleepsolutionsandholdsapsychologydegreefromtheUniversityofBritishColumbia. ReadFullBio Wanttoreadmoreaboutallourexpertsinthefield?LearnAboutTheEditorialTeam Dr.AbhinavSingh SleepPhysician Dr.SinghistheMedicalDirectoroftheIndianaSleepCenter.Hisresearchandclinicalpracticefocusesontheentiremyriadofsleepdisorders. ReadFullBio Wanttoreadmoreaboutallourexpertsinthefield?LearnAboutTheEditorialTeam Ifyou'rereadyformore⟶signuptoreceiveouremailnewsletter! Yourprivacyisimportanttous.