Sleep Calculator by Age: Recommended Sleep Duration

Why do teenagers need more sleep than adults?

Teenagers are undergoing significant physical and neurological development. Their brains release melatonin later at night, making it biologically difficult for them to fall asleep early, yet they still need 8-10 hours for proper development.

Can older adults get by with less sleep?

While sleep patterns change with age, the amount of sleep needed doesn't decrease dramatically. Older adults may sleep less at night but often compensate with daytime naps. 7-8 hours remains ideal for most seniors.

What if I feel fine with less sleep than recommended?

Some people are short sleepers due to genetic factors, but this is rare. Many people adapt to chronic sleep deprivation without realizing their impaired performance. Try getting the recommended amount for two weeks and note any differences.

How does pregnancy affect sleep needs?

Pregnant women often need more sleep, especially in the first trimester. Hormonal changes, physical discomfort, and frequent urination can disrupt sleep, making extra rest important.

Do naps count toward total sleep time?

For infants and toddlers, yes. For adults, naps can supplement nighttime sleep but don't fully replace it. Long or late naps may disrupt nighttime sleep.

Why do newborns have such irregular sleep patterns?

Newborns haven't developed circadian rhythms yet. Their sleep is distributed evenly across day and night in multiple short periods, gradually consolidating as they mature.

How accurate are these age-based recommendations?

These ranges are based on extensive research but represent averages. Individual needs may vary by up to an hour in either direction. The best indicator is how you feel during the day.