Sleep Duration Calculator
Find how many hours of sleep your age needs and how far your current sleep is from it.
Recent
Formula
How the calculation works
The tool picks a recommended range from your age, using the widely used sleep guidelines.
It gives the low and high end of that range, the middle of it, and how far short of the minimum you are.
The deficit is zero when you sleep at least the minimum, so a zero is good news.
Common mistakes
- Treating the range as a target to hit exactly; a night or two outside it is normal.
- Counting time in bed rather than time asleep, which overstates the hours.
When to use it
- Use it to see whether your nightly sleep sits in the healthy range for your age.
- It is not medical advice; ongoing sleep problems deserve a doctor's view.
Worked example
At age 30 sleeping 6 hours, the need is 7 to 9 hours with a midpoint of 8, so you are 1 hour short.
Common questions
How much sleep do adults need?
Most adults aged 18 to 64 need 7 to 9 hours a night, which is the range this tool applies.
Does the recommendation change with age?
Yes, children need more sleep and people over 65 need slightly less, which is why the tool asks your age.
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