Get recommended sleep hours based on your age. Follows CDC and National Sleep Foundation guidelines from newborn to senior. Health data never leaves your device — every calculation runs locally in your browser.
Content reviewed October 2026 · About Toolzum
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One input, seven bands by age in years: under 1, 1–2, 3–5, 6–12, 13–17, 18–64, and 65+. Enter 30 and it answers from the adult band.
By tool band: under 1 → 12–16 hours; under 2 → 11–14; under 5 → 10–13; under 13 → 9–12; under 18 → 8–10; under 65 → 7–9; 65+ → 7–8 hours per 24-hour period.
Recommendations follow the CDC and National Sleep Foundation guidelines based on peer-reviewed research on sleep needs across the lifespan.
The total includes all sleep in a 24-hour period. For infants and toddlers, this includes naps. For adults, the recommendation is for consolidated nighttime sleep.
No. This is informational only based on published guidelines. Individual needs may vary. Consult a healthcare provider for specific sleep concerns.
Sleep Calculator
Compute ideal sleep bedtimes counting back in 90-minute cycles — whole and half-cycle rows (2 to 5 cycles) minus a 15-minute buffer. Wake refreshed at cycle ends, not mid-dream — free, local, no signup.
Baby Sleep Schedule Calculator
Build age-appropriate baby sleep schedules — naps, bedtimes, wake windows. End the 5am party phase with structure — free, local, informational only.