How much sleep do you really need? It depends on your age.
Find your ideal time to sleep or wake up
Calculate my sleep cycles →The National Sleep Foundation establishes these recommendations based on scientific studies:
| Age | Recommended | Acceptable |
|---|---|---|
| Newborns (0–3 months) | 14–17 hours | 11–19 hours |
| Infants (4–11 months) | 12–15 hours | 10–18 hours |
| Toddlers (1–2 years) | 11–14 hours | 9–16 hours |
| Preschoolers (3–5 years) | 10–13 hours | 8–14 hours |
| Children (6–13 years) | 9–11 hours | 7–12 hours |
| Teenagers (14–17 years) | 8–10 hours | 7–11 hours |
| Young adults (18–25) | 7–9 hours | 6–11 hours |
| Adults (26–64 years) | 7–9 hours | 6–10 hours |
| Older adults (65+) | 7–8 hours | 5–9 hours |
During adolescence, the brain undergoes massive reorganization (synaptic pruning). Additionally, teenagers experience a natural shift in their biological clock that makes them feel sleepy later. So "sleeping in" is not laziness — it is biology.
Sleep debt accumulates. Sleeping 6 hours a night for a week is equivalent to losing an entire night of sleep, with similar effects on concentration, reflexes, and decision-making.