🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 35 (from laksa042)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa035.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://sleepcycle.com/sleep-talk/sleep-calculator-how-much-sleep-do-i-need\')), getAhrefsUnparsedNoserviceFromURL(\'https://sleepcycle.com/sleep-talk/sleep-calculator-how-much-sleep-do-i-need\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/sleepcycle.com\/sleep-talk\/sleep-calculator-how-much-sleep-do-i-need","crawl_time":1769599541,"first_indexed_time":1742493208,"http_code":200,"src_unparsed":"com,sleepcycle!\/sleep-talk\/sleep-calculator-how-much-sleep-do-i-need s443","src_root_hash":"15038267848006073035","history_drop_reason":null,"meta_title":"Sleep calculator: how much sleep do I need? — Sleep Cycle","meta_descriptions":["Some of us get 8 hours of sleep and are still dragging, while some wake up feeling refreshed after less than 5 hours. This begs the question: how much..."],"attrs_boilerpipe_text":"Some of us get 8 hours of sleep and are still dragging, while some wake up feeling refreshed after less than 5 hours of snoozing. This begs the question:\nhow much sleep do you\nreally\nneed?\nHow can you find the magic number that restores and energizes you?\nYour age, your health, your physical activity levels, and your medications all influence the amount of sleep your body demands. Let’s explore the\ngeneral recommendations\nfrom the brightest in health, then help you determine if you need a little extra.\nIn this article, we will cover:\nis 6 hours of sleep enough? How much sleep is recommended?\nSleep calculator – Example with bedtime and wake up time\nSigns that you’re not getting enough sleep\nGood sleep is not just about the number of hours\nTips on how to get the sleep you need\nIs 6 hours of sleep enough? How much sleep is recommended?\nThe\nCenter for Disease Control\n(CDC) and the National Sleep Foundation agree that how much sleep you need changes as you age. To determine how much sleep each age group should be getting, sleep experts and panelists pored over validated research and evidence, ultimately reaching a consensus on\nrecommended sleep times\n.\nAge Group\nAge\nRecommended hours of sleep per day\nNewborn\n0–3 months\n14–17 hours\nInfant\n4–12 months\n12–16 hours (including naps)\nToddler\n1–2 years\n11–14 hours (including naps)\nPreschool\n3–5 years\n10–13 hours (including naps)\nSchool Age\n6–12 years\n9–12 hours\nTeen\n13–18 years\n8–10 hours\nAdult\n18–60 years\n7 or more hours\nOlder Adult\n61–64 years\n7–9 hours\nSenior\n65 years and older\n7–8 hours\nRecommendations from National Sleep Foundation and Center for Disease Control (CDC)\nThese guidelines and recommendations were made for healthy individuals and are meant to serve as a\ngeneral rule-of-thumb.\nEveryone is different, some people need more than these ranges, and some can get away with less.\nYou can determine how much sleep\nyou\nreally need by listening to your body and consulting a medical professional\n.\nSleep calculator – Example with bedtime and wake up time\nSo for example, for a healthy 18-60-year-old adult who feels rested, refreshed and ready for the day after 7.5 hours of sleep,\na sleep calculator would look something like this\n(always allowing at least 15-20 minutes to fall asleep and taking into account the awakening window from\nSleep Cycle’s smart alarm\n): \nBedtime\n(7.5 hours of sleep – 5 sleep cycles)\nWake up time\n9:15 p.m.\n5 a.m.\n9:45 p.m.\n5:30 a.m.\n10:15 p.m.\n6 a.m.\n10:45 p.m.\n6:30 a.m.\n11:15 p.m.\n7 a.m.\n11:45 p.m.\n7:30 a.m.\n12:15 a.m.\n8 a.m.\n12:45 a.m.\n8:30 a.m.\n1:15 a.m.\n9 a.m.\nSigns that you’re not getting the sleep you need\nAre you wondering whether you should be carving out more hours for sleep every night? Here are some\nwarning signs\nthat you could be sleep deprived:\nLapses in attention\nTiredness and fatigue throughout the day\nIrritability and worsened mood\nImpaired emotion regulation\nFeelings of sadness and depression\nWithdrawal, self-isolation and less sociability\nMore frequent errors and mistakes\nA strong need to catch up on sleep when given the opportunity (can sleep anywhere, anytime)\nThese symptoms could vary in scope and intensity depending on the\nnature and length of sleep deprivation\n. Other factors or conditions could also be the cause. If you’re experiencing any of these, contact a doctor for a professional diagnosis.\nFactors that may mean you need more sleep than the recommended number of hours\nProlonged sleep deprivation\nIntense physical activity\nSelect medical and mental health conditions\nSome sleep disorders\nGenetic predisposition\nCertain medications\nKeep in mind, it’s not just about the number of hours\nThe number of hours you sleep is certainly an important part of a good night’s sleep, but it is a part of a much larger puzzle. Sleep educator Frida Rångtell, Ph.D. says, “In general, sleep time can give us useful information about how we could improve our sleep, but it’s not everything, sleep is much more than that.” Rångtell advocates that\n“good” sleep is also shaped by\n:\nSleep quality\nand the composition of the\nsleep stages\nduring the night.\nInsufficient sleep\n(despite logging the recommended hours) due to recurring wake-ups, snoring and sleep apnea, etc.\nHow regular we keep our sleep times\n– the more regularity the better!\nHow we perceive our sleep, if we worry a lot about sleep and if we feel a lot of anxiety before going to bed or while lying in bed.\nSleep efficiency\n(the percentage of time spent sleeping vs. time spent in bed).\n“It is easy to focus a lot on the number of hours,” Rångtell shares, “But too much focus on sleep duration can make it even harder to fall asleep. Stress about sleep and sleep duration is not a great start to a good night’s sleep.”\nOnce you know how much sleep you need, make sure you can get it\nGetting the recommended number of hours of sleep is easier said than done. Just because you know you have to wake up at 7 AM does not mean you’ll be able to magically fall asleep at 11 PM. Try to r\nemove the pressure\nof having to fall asleep at the “right” time and instead develop a bedtime routine that puts you in a relaxed mindset to drift off to sleep.\nActivities that can help you get or know how much sleep you need include:\nListening to calming\nSleep Aid from the Sleep Cycle app\n: soundscapes, stories, ASMR, and music.\nMeditating\nDisconnecting from electronics at least an hour before bed\nKeeping your bedroom dark and cool\nExercising\nGoing outside during the day- the sunlight can help reboot your\ncircadian rhythm\nMaking sure your body gets the sleep it needs should be at the top of everyone’s priority list.\nUse the CDC recommendations as a general guideline and adjust if those hours aren’t cutting it. According to our sleep calculator, you + sleep =\nsomething you can count on! ","attrs_markdown":"[Sleep Cycle](https:\/\/sleepcycle.com\/)\n\nTry for Free\n\n- [Try Our Sleep Test](https:\/\/sleepcycle.com\/sleep-test)\n- [![Gift Icon](https:\/\/cdn.sleepcycle.com\/image\/f=auto,q=75,w=48\/web\/email\/giftcard_logo.svg)Buy Gift Card](https:\/\/sleepcycle.com\/giftcard)\n\nMenu\n\nClose\n\n[Sleep Cycle](https:\/\/sleepcycle.com\/)\n\n- [Try Our Sleep Test](https:\/\/sleepcycle.com\/sleep-test)\n- [Partnerships](https:\/\/sleepcycle.com\/partnerships)\n- [The App](https:\/\/sleepcycle.com\/the-app)\n- [New Feature: Luma](https:\/\/sleepcycle.com\/luma)\n- [Online Classes](https:\/\/sleepcycle.com\/science-of-sleep\/a-sleep-cycle-series)\n- [Sleep Talk](https:\/\/sleepcycle.com\/sleep-talk)\n- [The Science of Sleep](https:\/\/sleepcycle.com\/science-of-sleep)\n- [Investor Relations](https:\/\/investors.sleepcycle.com\/en\/)\n- [Newsroom](https:\/\/sleepcycle.com\/newsroom)\n- [Buy Gift Card](https:\/\/sleepcycle.com\/giftcard)\n\nCopyright © 2026 Sleep Cycle AB. All rights reserved.\n\n# Sleep calculator: how much sleep do I need?\n- [Sleep Science](https:\/\/sleepcycle.com\/sleep-talk\/topic\/sleep-science)\n\nPublished Aug 05, 2021\n\n![](https:\/\/media.sleepcycle.com\/image\/f=auto,q=75,w=3840,h=3291,fit=crop,gravity=auto\/2\/sleeptalk9-sleeping_man.jpg)![](https:\/\/media.sleepcycle.com\/image\/f=auto,q=75,w=3840,h=1857,fit=crop,gravity=auto\/2\/sleeptalk9-sleeping_man.jpg)\n\nSome of us get 8 hours of sleep and are still dragging, while some wake up feeling refreshed after less than 5 hours of snoozing. This begs the question: **how much sleep do you *really* need?** How can you find the magic number that restores and energizes you?\n\nYour age, your health, your physical activity levels, and your medications all influence the amount of sleep your body demands. Let’s explore the **general recommendations** from the brightest in health, then help you determine if you need a little extra.\n\n**In this article, we will cover:**\n\n- [is 6 hours of sleep enough? How much sleep is recommended?](https:\/\/sleepcycle.com\/sleep-talk\/sleep-calculator-how-much-sleep-do-i-need#jump-section1)\n  - [Sleep calculator – Example with bedtime and wake up time](https:\/\/sleepcycle.com\/sleep-talk\/sleep-calculator-how-much-sleep-do-i-need#jump-section1-1)\n- [Signs that you’re not getting enough sleep](https:\/\/sleepcycle.com\/sleep-talk\/sleep-calculator-how-much-sleep-do-i-need#jump-section2)\n- [Good sleep is not just about the number of hours](https:\/\/sleepcycle.com\/sleep-talk\/sleep-calculator-how-much-sleep-do-i-need#jump-section3)\n- [Tips on how to get the sleep you need](https:\/\/sleepcycle.com\/sleep-talk\/sleep-calculator-how-much-sleep-do-i-need#jump-section4)\n## Is 6 hours of sleep enough? How much sleep is recommended?\nThe [Center for Disease Control](https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) (CDC) and the National Sleep Foundation agree that how much sleep you need changes as you age. To determine how much sleep each age group should be getting, sleep experts and panelists pored over validated research and evidence, ultimately reaching a consensus on **recommended sleep times**.\n\n|   |   |   |\n|---|---|---|\n| **Age Group** | **Age** | **Recommended hours of sleep per day** |\n| Newborn | 0–3 months | 14–17 hours |\n| Infant | 4–12 months | 12–16 hours (including naps) |\n| Toddler | 1–2 years | 11–14 hours (including naps) |\n| Preschool | 3–5 years | 10–13 hours (including naps) |\n| School Age | 6–12 years | 9–12 hours |\n| Teen | 13–18 years | 8–10 hours |\n| Adult | 18–60 years | 7 or more hours |\n| Older Adult | 61–64 years | 7–9 hours |\n| Senior | 65 years and older | 7–8 hours |\n\n*Recommendations from National Sleep Foundation and Center for Disease Control (CDC)*\n\nThese guidelines and recommendations were made for healthy individuals and are meant to serve as a **general rule-of-thumb.** Everyone is different, some people need more than these ranges, and some can get away with less. **You can determine how much sleep *you* really need by listening to your body and consulting a medical professional**.\n\n### Sleep calculator – Example with bedtime and wake up time\nSo for example, for a healthy 18-60-year-old adult who feels rested, refreshed and ready for the day after 7.5 hours of sleep, **a sleep calculator would look something like this** (always allowing at least 15-20 minutes to fall asleep and taking into account the awakening window from [Sleep Cycle’s smart alarm](https:\/\/www.sleepcycle.com\/features\/smart-alarm-clock\/)):\n\n|   |   |\n|---|---|\n| **Bedtime**  **(7.5 hours of sleep – 5 sleep cycles)** | **Wake up time** |\n| 9:15 p.m. | 5 a.m. |\n| 9:45 p.m. | 5:30 a.m. |\n| 10:15 p.m. | 6 a.m. |\n| 10:45 p.m. | 6:30 a.m. |\n| 11:15 p.m. | 7 a.m. |\n| 11:45 p.m. | 7:30 a.m. |\n| 12:15 a.m. | 8 a.m. |\n| 12:45 a.m. | 8:30 a.m. |\n| 1:15 a.m. | 9 a.m. |\n## **Signs that you’re not getting the sleep you need**\nAre you wondering whether you should be carving out more hours for sleep every night? Here are some **warning signs** that you could be sleep deprived:\n\n- Lapses in attention\n- Tiredness and fatigue throughout the day\n- Irritability and worsened mood\n- Impaired emotion regulation\n- Feelings of sadness and depression\n- Withdrawal, self-isolation and less sociability\n- More frequent errors and mistakes\n- A strong need to catch up on sleep when given the opportunity (can sleep anywhere, anytime)\n\nThese symptoms could vary in scope and intensity depending on the **nature and length of sleep deprivation**. Other factors or conditions could also be the cause. If you’re experiencing any of these, contact a doctor for a professional diagnosis.\n\n### **Factors that may mean you need more sleep than the recommended number of hours**\n- Prolonged sleep deprivation\n- Intense physical activity\n- Select medical and mental health conditions\n- Some sleep disorders\n- Genetic predisposition\n- Certain medications\n## **Keep in mind, it’s not just about the number of hours**\nThe number of hours you sleep is certainly an important part of a good night’s sleep, but it is a part of a much larger puzzle. Sleep educator Frida Rångtell, Ph.D. says, “In general, sleep time can give us useful information about how we could improve our sleep, but it’s not everything, sleep is much more than that.” Rångtell advocates that **“good” sleep is also shaped by**:\n\n- **Sleep quality** and the composition of the [sleep stages](https:\/\/www.sleepcycle.com\/sleep-science\/the-stages-of-sleep\/) during the night.\n- **Insufficient sleep** (despite logging the recommended hours) due to recurring wake-ups, snoring and sleep apnea, etc.\n- [How regular we keep our sleep times](https:\/\/www.sleepcycle.com\/sleep-habits-and-health\/regularity-of-sleep-times\/) – the more regularity the better\\!\n- How we perceive our sleep, if we worry a lot about sleep and if we feel a lot of anxiety before going to bed or while lying in bed.\n- **Sleep efficiency** (the percentage of time spent sleeping vs. time spent in bed).\n\n“It is easy to focus a lot on the number of hours,” Rångtell shares, “But too much focus on sleep duration can make it even harder to fall asleep. Stress about sleep and sleep duration is not a great start to a good night’s sleep.”\n\n## **Once you know how much sleep you need, make sure you can get it**\nGetting the recommended number of hours of sleep is easier said than done. Just because you know you have to wake up at 7 AM does not mean you’ll be able to magically fall asleep at 11 PM. Try to r**emove the pressure** of having to fall asleep at the “right” time and instead develop a bedtime routine that puts you in a relaxed mindset to drift off to sleep. **Activities that can help you get or know how much sleep you need include:**\n\n- Listening to calming **[Sleep Aid from the Sleep Cycle app](https:\/\/app.adjust.com\/f2ocdej)**: soundscapes, stories, ASMR, and music.\n- Meditating\n- Disconnecting from electronics at least an hour before bed\n- Keeping your bedroom dark and cool\n- Exercising\n- Going outside during the day- the sunlight can help reboot your [circadian rhythm](https:\/\/www.sleepcycle.com\/circadian-rhythm\/how-to-use-light-to-reboot-your-circadian-rhythm\/)\n\n**Making sure your body gets the sleep it needs should be at the top of everyone’s priority list.** Use the CDC recommendations as a general guideline and adjust if those hours aren’t cutting it. According to our sleep calculator, you + sleep = *something you can count on\\!*\n\n- [Sleep Science](https:\/\/sleepcycle.com\/sleep-talk\/topic\/sleep-science)\n\n## Sleep Science\n[View all](https:\/\/sleepcycle.com\/sleep-talk\/topic\/sleep-science)\n\n- [![](https:\/\/media.sleepcycle.com\/image\/f=auto,q=75,w=3840,h=2519,fit=crop,gravity=auto\/2\/Scandinavian_Sleeping_shadow.jpeg)How the Scandinavian Sleep Method Boosts Restful NightsImagine drifting into peaceful sleep without being jolted awake by your partner’s restless movements. Many couples face nightly disruptions caused by shared bedding and conflicting temperature needs, and the Scandinavian Sleep Method offers an elegant, science-backed solution. With this approach, you can transform your nights, enjoy deeper sleep, and wake up recharged—all by embracing a simple change in your sleep routine.](https:\/\/sleepcycle.com\/sleep-talk\/how-the-scandinavian-sleep-method-boosts-restful-nights)\n- [![](https:\/\/media.sleepcycle.com\/image\/f=auto,q=75,w=3840,h=2519,fit=crop,gravity=auto\/2\/Melatonin_09.jpeg)How to Fall Asleep Faster: Tips Backed by SciencePicture this: the world around you quiets, your bed is calling, but your mind is wide awake, racing with unfinished thoughts. Falling asleep can often feel like chasing a moving target. What if the answer lies not in counting sheep but in understanding your body’s natural rhythms? By syncing your habits with these rhythms and incorporating small, effective strategies, restful sleep can become your reality.](https:\/\/sleepcycle.com\/sleep-talk\/how-to-fall-asleep-faster-tips-backed-by-science)\n- [![](https:\/\/media.sleepcycle.com\/image\/f=auto,q=75,w=3840,h=2519,fit=crop,gravity=auto\/2\/Heavy-Sleeping-Woman.jpeg)Always sleeping through your alarm? What it means to be a heavy sleeper and what you can do about itIf not even a bang could disturb your slumber, you may be a heavy sleeper. Find out why and what you can do about it.](https:\/\/sleepcycle.com\/sleep-talk\/heavy-sleeping)\n\n## Recent\n[View all](https:\/\/sleepcycle.com\/sleep-talk\/topic\/recent)\n\n- [![](https:\/\/media.sleepcycle.com\/image\/f=auto,q=75,w=3840,h=2519,fit=crop\/2\/Ray_Jason_Hybrid_Athlete.png)Ray Jason – Hybrid AthleteBefore, I let sleep control me instead of the other way around. I saw it as a waste of time rather than an investment. No matter how long I stayed in bed, I often woke up more tired than when I went to sleep. It showed in my training: my runs felt heavy, recovery took longer, and progress slowed. The shift happened when I started asking myself why. How could I put in the work every day, yet still wake up drained? That question pushed me to track my nights consistently with Sleep Cycle. I began noticing patterns in my bedtime routines, my wake windows, and the phases of sleep. After committing to consistency, everything changed. Mornings felt lighter, my days stretched longer, and recovery became faster. Sleep turned from a weakness into one of my strongest tools as an athlete.](https:\/\/sleepcycle.com\/sleep-talk\/ray-jason-hybrid-athlete)\n- [![Sleep Cycle Apple Liquid Glass](https:\/\/media.sleepcycle.com\/image\/f=auto,q=75,w=3840,h=2519,fit=crop\/2\/hero_glass.png)Design Update – Liquid GlassA serene interface that guides sleep, not disrupts it.](https:\/\/sleepcycle.com\/sleep-talk\/liquid-glass)\n- [![](https:\/\/media.sleepcycle.com\/image\/f=auto,q=75,w=3840,h=2519,fit=crop\/2\/1-4-3.png)Struggling to Reset Sleep for School? Here’s How to Help Kids and TeensDiscover back-to-school sleep strategies for kids and teens, based on real science. Help your child reset their routine and wake up ready for the day ahead.](https:\/\/sleepcycle.com\/sleep-talk\/struggling-to-reset-sleep-for-school-heres-how-to-help-kids-and-teens)\n\nTry Free for 30 Days\n\n> App of the Day\n\nApple App Store\n\n> Editors Choice\n\nApple App Store\n\n**4\\.6** App Store\n\n**4\\.5** Google Play\n\n## About Us\n- [Try Our Sleep Test](https:\/\/sleepcycle.com\/sleep-test)\n- [The App](https:\/\/sleepcycle.com\/the-app)\n- [Sleep Talk](https:\/\/sleepcycle.com\/sleep-talk)\n- [Science of Sleep](https:\/\/sleepcycle.com\/science-of-sleep\/a-sleep-cycle-series)\n- [Investor Relations](https:\/\/investors.sleepcycle.com\/en\/)\n- [Partnerships](https:\/\/sleepcycle.com\/partnerships)\n- [Newsroom](https:\/\/sleepcycle.com\/newsroom)\n- [Customer Support](https:\/\/support.sleepcycle.com\/hc\/en-us)\n- [Career](https:\/\/sleepcycleab.teamtailor.com\/)\n\n## Legal\n- [Privacy Policy](https:\/\/sleepcycle.com\/privacy-policy)\n- [Terms & Conditions](https:\/\/sleepcycle.com\/terms-and-conditions)\n- [Cookies](https:\/\/sleepcycle.com\/cookies-declaration)\n\nTry for Free\n\nCopyright © 2026 Sleep Cycle AB. All rights reserved.\n\nSleep Cycle","attrs_readable_markdown":"Some of us get 8 hours of sleep and are still dragging, while some wake up feeling refreshed after less than 5 hours of snoozing. This begs the question: **how much sleep do you *really* need?** How can you find the magic number that restores and energizes you?\n\nYour age, your health, your physical activity levels, and your medications all influence the amount of sleep your body demands. Let’s explore the **general recommendations** from the brightest in health, then help you determine if you need a little extra.\n\n**In this article, we will cover:**\n\n- [is 6 hours of sleep enough? How much sleep is recommended?](https:\/\/sleepcycle.com\/sleep-talk\/sleep-calculator-how-much-sleep-do-i-need#jump-section1)\n  - [Sleep calculator – Example with bedtime and wake up time](https:\/\/sleepcycle.com\/sleep-talk\/sleep-calculator-how-much-sleep-do-i-need#jump-section1-1)\n- [Signs that you’re not getting enough sleep](https:\/\/sleepcycle.com\/sleep-talk\/sleep-calculator-how-much-sleep-do-i-need#jump-section2)\n- [Good sleep is not just about the number of hours](https:\/\/sleepcycle.com\/sleep-talk\/sleep-calculator-how-much-sleep-do-i-need#jump-section3)\n- [Tips on how to get the sleep you need](https:\/\/sleepcycle.com\/sleep-talk\/sleep-calculator-how-much-sleep-do-i-need#jump-section4)\n## Is 6 hours of sleep enough? How much sleep is recommended?\nThe [Center for Disease Control](https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) (CDC) and the National Sleep Foundation agree that how much sleep you need changes as you age. To determine how much sleep each age group should be getting, sleep experts and panelists pored over validated research and evidence, ultimately reaching a consensus on **recommended sleep times**.\n\n|   |   |   |\n|---|---|---|\n| **Age Group** | **Age** | **Recommended hours of sleep per day** |\n| Newborn | 0–3 months | 14–17 hours |\n| Infant | 4–12 months | 12–16 hours (including naps) |\n| Toddler | 1–2 years | 11–14 hours (including naps) |\n| Preschool | 3–5 years | 10–13 hours (including naps) |\n| School Age | 6–12 years | 9–12 hours |\n| Teen | 13–18 years | 8–10 hours |\n| Adult | 18–60 years | 7 or more hours |\n| Older Adult | 61–64 years | 7–9 hours |\n| Senior | 65 years and older | 7–8 hours |\n\n*Recommendations from National Sleep Foundation and Center for Disease Control (CDC)*\n\nThese guidelines and recommendations were made for healthy individuals and are meant to serve as a **general rule-of-thumb.** Everyone is different, some people need more than these ranges, and some can get away with less. **You can determine how much sleep *you* really need by listening to your body and consulting a medical professional**.\n\n### Sleep calculator – Example with bedtime and wake up time\nSo for example, for a healthy 18-60-year-old adult who feels rested, refreshed and ready for the day after 7.5 hours of sleep, **a sleep calculator would look something like this** (always allowing at least 15-20 minutes to fall asleep and taking into account the awakening window from [Sleep Cycle’s smart alarm](https:\/\/www.sleepcycle.com\/features\/smart-alarm-clock\/)):\n\n|   |   |\n|---|---|\n| **Bedtime**  **(7.5 hours of sleep – 5 sleep cycles)** | **Wake up time** |\n| 9:15 p.m. | 5 a.m. |\n| 9:45 p.m. | 5:30 a.m. |\n| 10:15 p.m. | 6 a.m. |\n| 10:45 p.m. | 6:30 a.m. |\n| 11:15 p.m. | 7 a.m. |\n| 11:45 p.m. | 7:30 a.m. |\n| 12:15 a.m. | 8 a.m. |\n| 12:45 a.m. | 8:30 a.m. |\n| 1:15 a.m. | 9 a.m. |\n## **Signs that you’re not getting the sleep you need**\nAre you wondering whether you should be carving out more hours for sleep every night? Here are some **warning signs** that you could be sleep deprived:\n\n- Lapses in attention\n- Tiredness and fatigue throughout the day\n- Irritability and worsened mood\n- Impaired emotion regulation\n- Feelings of sadness and depression\n- Withdrawal, self-isolation and less sociability\n- More frequent errors and mistakes\n- A strong need to catch up on sleep when given the opportunity (can sleep anywhere, anytime)\n\nThese symptoms could vary in scope and intensity depending on the **nature and length of sleep deprivation**. Other factors or conditions could also be the cause. If you’re experiencing any of these, contact a doctor for a professional diagnosis.\n\n### **Factors that may mean you need more sleep than the recommended number of hours**\n- Prolonged sleep deprivation\n- Intense physical activity\n- Select medical and mental health conditions\n- Some sleep disorders\n- Genetic predisposition\n- Certain medications\n## **Keep in mind, it’s not just about the number of hours**\nThe number of hours you sleep is certainly an important part of a good night’s sleep, but it is a part of a much larger puzzle. Sleep educator Frida Rångtell, Ph.D. says, “In general, sleep time can give us useful information about how we could improve our sleep, but it’s not everything, sleep is much more than that.” Rångtell advocates that **“good” sleep is also shaped by**:\n\n- **Sleep quality** and the composition of the [sleep stages](https:\/\/www.sleepcycle.com\/sleep-science\/the-stages-of-sleep\/) during the night.\n- **Insufficient sleep** (despite logging the recommended hours) due to recurring wake-ups, snoring and sleep apnea, etc.\n- [How regular we keep our sleep times](https:\/\/www.sleepcycle.com\/sleep-habits-and-health\/regularity-of-sleep-times\/) – the more regularity the better\\!\n- How we perceive our sleep, if we worry a lot about sleep and if we feel a lot of anxiety before going to bed or while lying in bed.\n- **Sleep efficiency** (the percentage of time spent sleeping vs. time spent in bed).\n\n“It is easy to focus a lot on the number of hours,” Rångtell shares, “But too much focus on sleep duration can make it even harder to fall asleep. Stress about sleep and sleep duration is not a great start to a good night’s sleep.”\n\n## **Once you know how much sleep you need, make sure you can get it**\nGetting the recommended number of hours of sleep is easier said than done. Just because you know you have to wake up at 7 AM does not mean you’ll be able to magically fall asleep at 11 PM. Try to r**emove the pressure** of having to fall asleep at the “right” time and instead develop a bedtime routine that puts you in a relaxed mindset to drift off to sleep. **Activities that can help you get or know how much sleep you need include:**\n\n- Listening to calming **[Sleep Aid from the Sleep Cycle app](https:\/\/app.adjust.com\/f2ocdej)**: soundscapes, stories, ASMR, and music.\n- Meditating\n- Disconnecting from electronics at least an hour before bed\n- Keeping your bedroom dark and cool\n- Exercising\n- Going outside during the day- the sunlight can help reboot your [circadian rhythm](https:\/\/www.sleepcycle.com\/circadian-rhythm\/how-to-use-light-to-reboot-your-circadian-rhythm\/)\n\n**Making sure your body gets the sleep it needs should be at the top of everyone’s priority list.** Use the CDC recommendations as a general guideline and adjust if those hours aren’t cutting it. According to our sleep calculator, you + sleep = *something you can count on\\!*","meta_canonical":null}

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Meta Title	Sleep calculator: how much sleep do I need? — Sleep Cycle
Meta Description	Some of us get 8 hours of sleep and are still dragging, while some wake up feeling refreshed after less than 5 hours. This begs the question: how much...
Meta Canonical	null
Boilerpipe Text	Some of us get 8 hours of sleep and are still dragging, while some wake up feeling refreshed after less than 5 hours of snoozing. This begs the question: how much sleep do you really need? How can you find the magic number that restores and energizes you? Your age, your health, your physical activity levels, and your medications all influence the amount of sleep your body demands. Let’s explore the general recommendations from the brightest in health, then help you determine if you need a little extra. In this article, we will cover: is 6 hours of sleep enough? How much sleep is recommended? Sleep calculator – Example with bedtime and wake up time Signs that you’re not getting enough sleep Good sleep is not just about the number of hours Tips on how to get the sleep you need Is 6 hours of sleep enough? How much sleep is recommended? The Center for Disease Control (CDC) and the National Sleep Foundation agree that how much sleep you need changes as you age. To determine how much sleep each age group should be getting, sleep experts and panelists pored over validated research and evidence, ultimately reaching a consensus on recommended sleep times . Age Group Age Recommended hours of sleep per day Newborn 0–3 months 14–17 hours Infant 4–12 months 12–16 hours (including naps) Toddler 1–2 years 11–14 hours (including naps) Preschool 3–5 years 10–13 hours (including naps) School Age 6–12 years 9–12 hours Teen 13–18 years 8–10 hours Adult 18–60 years 7 or more hours Older Adult 61–64 years 7–9 hours Senior 65 years and older 7–8 hours Recommendations from National Sleep Foundation and Center for Disease Control (CDC) These guidelines and recommendations were made for healthy individuals and are meant to serve as a general rule-of-thumb. Everyone is different, some people need more than these ranges, and some can get away with less. You can determine how much sleep you really need by listening to your body and consulting a medical professional . Sleep calculator – Example with bedtime and wake up time So for example, for a healthy 18-60-year-old adult who feels rested, refreshed and ready for the day after 7.5 hours of sleep, a sleep calculator would look something like this (always allowing at least 15-20 minutes to fall asleep and taking into account the awakening window from Sleep Cycle’s smart alarm ): Bedtime (7.5 hours of sleep – 5 sleep cycles) Wake up time 9:15 p.m. 5 a.m. 9:45 p.m. 5:30 a.m. 10:15 p.m. 6 a.m. 10:45 p.m. 6:30 a.m. 11:15 p.m. 7 a.m. 11:45 p.m. 7:30 a.m. 12:15 a.m. 8 a.m. 12:45 a.m. 8:30 a.m. 1:15 a.m. 9 a.m. Signs that you’re not getting the sleep you need Are you wondering whether you should be carving out more hours for sleep every night? Here are some warning signs that you could be sleep deprived: Lapses in attention Tiredness and fatigue throughout the day Irritability and worsened mood Impaired emotion regulation Feelings of sadness and depression Withdrawal, self-isolation and less sociability More frequent errors and mistakes A strong need to catch up on sleep when given the opportunity (can sleep anywhere, anytime) These symptoms could vary in scope and intensity depending on the nature and length of sleep deprivation . Other factors or conditions could also be the cause. If you’re experiencing any of these, contact a doctor for a professional diagnosis. Factors that may mean you need more sleep than the recommended number of hours Prolonged sleep deprivation Intense physical activity Select medical and mental health conditions Some sleep disorders Genetic predisposition Certain medications Keep in mind, it’s not just about the number of hours The number of hours you sleep is certainly an important part of a good night’s sleep, but it is a part of a much larger puzzle. Sleep educator Frida Rångtell, Ph.D. says, “In general, sleep time can give us useful information about how we could improve our sleep, but it’s not everything, sleep is much more than that.” Rångtell advocates that “good” sleep is also shaped by : Sleep quality and the composition of the sleep stages during the night. Insufficient sleep (despite logging the recommended hours) due to recurring wake-ups, snoring and sleep apnea, etc. How regular we keep our sleep times – the more regularity the better! How we perceive our sleep, if we worry a lot about sleep and if we feel a lot of anxiety before going to bed or while lying in bed. Sleep efficiency (the percentage of time spent sleeping vs. time spent in bed). “It is easy to focus a lot on the number of hours,” Rångtell shares, “But too much focus on sleep duration can make it even harder to fall asleep. Stress about sleep and sleep duration is not a great start to a good night’s sleep.” Once you know how much sleep you need, make sure you can get it Getting the recommended number of hours of sleep is easier said than done. Just because you know you have to wake up at 7 AM does not mean you’ll be able to magically fall asleep at 11 PM. Try to r emove the pressure of having to fall asleep at the “right” time and instead develop a bedtime routine that puts you in a relaxed mindset to drift off to sleep. Activities that can help you get or know how much sleep you need include: Listening to calming Sleep Aid from the Sleep Cycle app : soundscapes, stories, ASMR, and music. Meditating Disconnecting from electronics at least an hour before bed Keeping your bedroom dark and cool Exercising Going outside during the day- the sunlight can help reboot your circadian rhythm Making sure your body gets the sleep it needs should be at the top of everyone’s priority list. Use the CDC recommendations as a general guideline and adjust if those hours aren’t cutting it. According to our sleep calculator, you + sleep = something you can count on!
Markdown	[Sleep Cycle](https://sleepcycle.com/) Try for Free - [Try Our Sleep Test](https://sleepcycle.com/sleep-test) - [![Gift Icon](https://cdn.sleepcycle.com/image/f=auto,q=75,w=48/web/email/giftcard_logo.svg)Buy Gift Card](https://sleepcycle.com/giftcard) Menu Close [Sleep Cycle](https://sleepcycle.com/) - [Try Our Sleep Test](https://sleepcycle.com/sleep-test) - [Partnerships](https://sleepcycle.com/partnerships) - [The App](https://sleepcycle.com/the-app) - [New Feature: Luma](https://sleepcycle.com/luma) - [Online Classes](https://sleepcycle.com/science-of-sleep/a-sleep-cycle-series) - [Sleep Talk](https://sleepcycle.com/sleep-talk) - [The Science of Sleep](https://sleepcycle.com/science-of-sleep) - [Investor Relations](https://investors.sleepcycle.com/en/) - [Newsroom](https://sleepcycle.com/newsroom) - [Buy Gift Card](https://sleepcycle.com/giftcard) Copyright © 2026 Sleep Cycle AB. All rights reserved. # Sleep calculator: how much sleep do I need? - [Sleep Science](https://sleepcycle.com/sleep-talk/topic/sleep-science) Published Aug 05, 2021 ![](https://media.sleepcycle.com/image/f=auto,q=75,w=3840,h=3291,fit=crop,gravity=auto/2/sleeptalk9-sleeping_man.jpg)![](https://media.sleepcycle.com/image/f=auto,q=75,w=3840,h=1857,fit=crop,gravity=auto/2/sleeptalk9-sleeping_man.jpg) Some of us get 8 hours of sleep and are still dragging, while some wake up feeling refreshed after less than 5 hours of snoozing. This begs the question: *how much sleep do you really* need? How can you find the magic number that restores and energizes you? Your age, your health, your physical activity levels, and your medications all influence the amount of sleep your body demands. Let’s explore the general recommendations from the brightest in health, then help you determine if you need a little extra. In this article, we will cover: - [is 6 hours of sleep enough? How much sleep is recommended?](https://sleepcycle.com/sleep-talk/sleep-calculator-how-much-sleep-do-i-need#jump-section1) - [Sleep calculator – Example with bedtime and wake up time](https://sleepcycle.com/sleep-talk/sleep-calculator-how-much-sleep-do-i-need#jump-section1-1) - [Signs that you’re not getting enough sleep](https://sleepcycle.com/sleep-talk/sleep-calculator-how-much-sleep-do-i-need#jump-section2) - [Good sleep is not just about the number of hours](https://sleepcycle.com/sleep-talk/sleep-calculator-how-much-sleep-do-i-need#jump-section3) - [Tips on how to get the sleep you need](https://sleepcycle.com/sleep-talk/sleep-calculator-how-much-sleep-do-i-need#jump-section4) ## Is 6 hours of sleep enough? How much sleep is recommended? The [Center for Disease Control](https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) (CDC) and the National Sleep Foundation agree that how much sleep you need changes as you age. To determine how much sleep each age group should be getting, sleep experts and panelists pored over validated research and evidence, ultimately reaching a consensus on recommended sleep times. \| \| \| \| \|---\|---\|---\| \| Age Group \| Age \| Recommended hours of sleep per day** \| \| Newborn \| 0–3 months \| 14–17 hours \| \| Infant \| 4–12 months \| 12–16 hours (including naps) \| \| Toddler \| 1–2 years \| 11–14 hours (including naps) \| \| Preschool \| 3–5 years \| 10–13 hours (including naps) \| \| School Age \| 6–12 years \| 9–12 hours \| \| Teen \| 13–18 years \| 8–10 hours \| \| Adult \| 18–60 years \| 7 or more hours \| \| Older Adult \| 61–64 years \| 7–9 hours \| \| Senior \| 65 years and older \| 7–8 hours \| Recommendations from National Sleep Foundation and Center for Disease Control (CDC) These guidelines and recommendations were made for healthy individuals and are meant to serve as a general rule-of-thumb. Everyone is different, some people need more than these ranges, and some can get away with less. *You can determine how much sleep you* really need by listening to your body and consulting a medical professional. ### Sleep calculator – Example with bedtime and wake up time So for example, for a healthy 18-60-year-old adult who feels rested, refreshed and ready for the day after 7.5 hours of sleep, a sleep calculator would look something like this (always allowing at least 15-20 minutes to fall asleep and taking into account the awakening window from [Sleep Cycle’s smart alarm](https://www.sleepcycle.com/features/smart-alarm-clock/)): \| \| \| \|---\|---\| \| Bedtime (7.5 hours of sleep – 5 sleep cycles) \| Wake up time \| \| 9:15 p.m. \| 5 a.m. \| \| 9:45 p.m. \| 5:30 a.m. \| \| 10:15 p.m. \| 6 a.m. \| \| 10:45 p.m. \| 6:30 a.m. \| \| 11:15 p.m. \| 7 a.m. \| \| 11:45 p.m. \| 7:30 a.m. \| \| 12:15 a.m. \| 8 a.m. \| \| 12:45 a.m. \| 8:30 a.m. \| \| 1:15 a.m. \| 9 a.m. \| ## Signs that you’re not getting the sleep you need Are you wondering whether you should be carving out more hours for sleep every night? Here are some warning signs that you could be sleep deprived: - Lapses in attention - Tiredness and fatigue throughout the day - Irritability and worsened mood - Impaired emotion regulation - Feelings of sadness and depression - Withdrawal, self-isolation and less sociability - More frequent errors and mistakes - A strong need to catch up on sleep when given the opportunity (can sleep anywhere, anytime) These symptoms could vary in scope and intensity depending on the nature and length of sleep deprivation. Other factors or conditions could also be the cause. If you’re experiencing any of these, contact a doctor for a professional diagnosis. ### Factors that may mean you need more sleep than the recommended number of hours - Prolonged sleep deprivation - Intense physical activity - Select medical and mental health conditions - Some sleep disorders - Genetic predisposition - Certain medications ## Keep in mind, it’s not just about the number of hours The number of hours you sleep is certainly an important part of a good night’s sleep, but it is a part of a much larger puzzle. Sleep educator Frida Rångtell, Ph.D. says, “In general, sleep time can give us useful information about how we could improve our sleep, but it’s not everything, sleep is much more than that.” Rångtell advocates that “good” sleep is also shaped by: - Sleep quality and the composition of the [sleep stages](https://www.sleepcycle.com/sleep-science/the-stages-of-sleep/) during the night. - Insufficient sleep (despite logging the recommended hours) due to recurring wake-ups, snoring and sleep apnea, etc. - [How regular we keep our sleep times](https://www.sleepcycle.com/sleep-habits-and-health/regularity-of-sleep-times/) – the more regularity the better\! - How we perceive our sleep, if we worry a lot about sleep and if we feel a lot of anxiety before going to bed or while lying in bed. - Sleep efficiency (the percentage of time spent sleeping vs. time spent in bed). “It is easy to focus a lot on the number of hours,” Rångtell shares, “But too much focus on sleep duration can make it even harder to fall asleep. Stress about sleep and sleep duration is not a great start to a good night’s sleep.” ## Once you know how much sleep you need, make sure you can get it Getting the recommended number of hours of sleep is easier said than done. Just because you know you have to wake up at 7 AM does not mean you’ll be able to magically fall asleep at 11 PM. Try to remove the pressure of having to fall asleep at the “right” time and instead develop a bedtime routine that puts you in a relaxed mindset to drift off to sleep. Activities that can help you get or know how much sleep you need include: - Listening to calming [Sleep Aid from the Sleep Cycle app](https://app.adjust.com/f2ocdej): soundscapes, stories, ASMR, and music. - Meditating - Disconnecting from electronics at least an hour before bed - Keeping your bedroom dark and cool - Exercising - Going outside during the day- the sunlight can help reboot your [circadian rhythm](https://www.sleepcycle.com/circadian-rhythm/how-to-use-light-to-reboot-your-circadian-rhythm/) Making sure your body gets the sleep it needs should be at the top of everyone’s priority list.** Use the CDC recommendations as a general guideline and adjust if those hours aren’t cutting it. According to our sleep calculator, you + sleep = something you can count on\! - [Sleep Science](https://sleepcycle.com/sleep-talk/topic/sleep-science) ## Sleep Science [View all](https://sleepcycle.com/sleep-talk/topic/sleep-science) - [![](https://media.sleepcycle.com/image/f=auto,q=75,w=3840,h=2519,fit=crop,gravity=auto/2/Scandinavian_Sleeping_shadow.jpeg)How the Scandinavian Sleep Method Boosts Restful NightsImagine drifting into peaceful sleep without being jolted awake by your partner’s restless movements. Many couples face nightly disruptions caused by shared bedding and conflicting temperature needs, and the Scandinavian Sleep Method offers an elegant, science-backed solution. With this approach, you can transform your nights, enjoy deeper sleep, and wake up recharged—all by embracing a simple change in your sleep routine.](https://sleepcycle.com/sleep-talk/how-the-scandinavian-sleep-method-boosts-restful-nights) - [![](https://media.sleepcycle.com/image/f=auto,q=75,w=3840,h=2519,fit=crop,gravity=auto/2/Melatonin_09.jpeg)How to Fall Asleep Faster: Tips Backed by SciencePicture this: the world around you quiets, your bed is calling, but your mind is wide awake, racing with unfinished thoughts. Falling asleep can often feel like chasing a moving target. What if the answer lies not in counting sheep but in understanding your body’s natural rhythms? By syncing your habits with these rhythms and incorporating small, effective strategies, restful sleep can become your reality.](https://sleepcycle.com/sleep-talk/how-to-fall-asleep-faster-tips-backed-by-science) - [![](https://media.sleepcycle.com/image/f=auto,q=75,w=3840,h=2519,fit=crop,gravity=auto/2/Heavy-Sleeping-Woman.jpeg)Always sleeping through your alarm? What it means to be a heavy sleeper and what you can do about itIf not even a bang could disturb your slumber, you may be a heavy sleeper. Find out why and what you can do about it.](https://sleepcycle.com/sleep-talk/heavy-sleeping) ## Recent [View all](https://sleepcycle.com/sleep-talk/topic/recent) - [![](https://media.sleepcycle.com/image/f=auto,q=75,w=3840,h=2519,fit=crop/2/Ray_Jason_Hybrid_Athlete.png)Ray Jason – Hybrid AthleteBefore, I let sleep control me instead of the other way around. I saw it as a waste of time rather than an investment. No matter how long I stayed in bed, I often woke up more tired than when I went to sleep. It showed in my training: my runs felt heavy, recovery took longer, and progress slowed. The shift happened when I started asking myself why. How could I put in the work every day, yet still wake up drained? That question pushed me to track my nights consistently with Sleep Cycle. I began noticing patterns in my bedtime routines, my wake windows, and the phases of sleep. After committing to consistency, everything changed. Mornings felt lighter, my days stretched longer, and recovery became faster. Sleep turned from a weakness into one of my strongest tools as an athlete.](https://sleepcycle.com/sleep-talk/ray-jason-hybrid-athlete) - [![Sleep Cycle Apple Liquid Glass](https://media.sleepcycle.com/image/f=auto,q=75,w=3840,h=2519,fit=crop/2/hero_glass.png)Design Update – Liquid GlassA serene interface that guides sleep, not disrupts it.](https://sleepcycle.com/sleep-talk/liquid-glass) - [![](https://media.sleepcycle.com/image/f=auto,q=75,w=3840,h=2519,fit=crop/2/1-4-3.png)Struggling to Reset Sleep for School? Here’s How to Help Kids and TeensDiscover back-to-school sleep strategies for kids and teens, based on real science. Help your child reset their routine and wake up ready for the day ahead.](https://sleepcycle.com/sleep-talk/struggling-to-reset-sleep-for-school-heres-how-to-help-kids-and-teens) Try Free for 30 Days > App of the Day Apple App Store > Editors Choice Apple App Store 4\.6 App Store 4\.5 Google Play ## About Us - [Try Our Sleep Test](https://sleepcycle.com/sleep-test) - [The App](https://sleepcycle.com/the-app) - [Sleep Talk](https://sleepcycle.com/sleep-talk) - [Science of Sleep](https://sleepcycle.com/science-of-sleep/a-sleep-cycle-series) - [Investor Relations](https://investors.sleepcycle.com/en/) - [Partnerships](https://sleepcycle.com/partnerships) - [Newsroom](https://sleepcycle.com/newsroom) - [Customer Support](https://support.sleepcycle.com/hc/en-us) - [Career](https://sleepcycleab.teamtailor.com/) ## Legal - [Privacy Policy](https://sleepcycle.com/privacy-policy) - [Terms & Conditions](https://sleepcycle.com/terms-and-conditions) - [Cookies](https://sleepcycle.com/cookies-declaration) Try for Free Copyright © 2026 Sleep Cycle AB. All rights reserved. Sleep Cycle
Readable Markdown	Some of us get 8 hours of sleep and are still dragging, while some wake up feeling refreshed after less than 5 hours of snoozing. This begs the question: *how much sleep do you really* need? How can you find the magic number that restores and energizes you? Your age, your health, your physical activity levels, and your medications all influence the amount of sleep your body demands. Let’s explore the general recommendations from the brightest in health, then help you determine if you need a little extra. In this article, we will cover: - [is 6 hours of sleep enough? How much sleep is recommended?](https://sleepcycle.com/sleep-talk/sleep-calculator-how-much-sleep-do-i-need#jump-section1) - [Sleep calculator – Example with bedtime and wake up time](https://sleepcycle.com/sleep-talk/sleep-calculator-how-much-sleep-do-i-need#jump-section1-1) - [Signs that you’re not getting enough sleep](https://sleepcycle.com/sleep-talk/sleep-calculator-how-much-sleep-do-i-need#jump-section2) - [Good sleep is not just about the number of hours](https://sleepcycle.com/sleep-talk/sleep-calculator-how-much-sleep-do-i-need#jump-section3) - [Tips on how to get the sleep you need](https://sleepcycle.com/sleep-talk/sleep-calculator-how-much-sleep-do-i-need#jump-section4) ## Is 6 hours of sleep enough? How much sleep is recommended? The [Center for Disease Control](https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) (CDC) and the National Sleep Foundation agree that how much sleep you need changes as you age. To determine how much sleep each age group should be getting, sleep experts and panelists pored over validated research and evidence, ultimately reaching a consensus on recommended sleep times. \| \| \| \| \|---\|---\|---\| \| Age Group \| Age \| Recommended hours of sleep per day** \| \| Newborn \| 0–3 months \| 14–17 hours \| \| Infant \| 4–12 months \| 12–16 hours (including naps) \| \| Toddler \| 1–2 years \| 11–14 hours (including naps) \| \| Preschool \| 3–5 years \| 10–13 hours (including naps) \| \| School Age \| 6–12 years \| 9–12 hours \| \| Teen \| 13–18 years \| 8–10 hours \| \| Adult \| 18–60 years \| 7 or more hours \| \| Older Adult \| 61–64 years \| 7–9 hours \| \| Senior \| 65 years and older \| 7–8 hours \| Recommendations from National Sleep Foundation and Center for Disease Control (CDC) These guidelines and recommendations were made for healthy individuals and are meant to serve as a general rule-of-thumb. Everyone is different, some people need more than these ranges, and some can get away with less. *You can determine how much sleep you* really need by listening to your body and consulting a medical professional. ### Sleep calculator – Example with bedtime and wake up time So for example, for a healthy 18-60-year-old adult who feels rested, refreshed and ready for the day after 7.5 hours of sleep, a sleep calculator would look something like this (always allowing at least 15-20 minutes to fall asleep and taking into account the awakening window from [Sleep Cycle’s smart alarm](https://www.sleepcycle.com/features/smart-alarm-clock/)): \| \| \| \|---\|---\| \| Bedtime (7.5 hours of sleep – 5 sleep cycles) \| Wake up time \| \| 9:15 p.m. \| 5 a.m. \| \| 9:45 p.m. \| 5:30 a.m. \| \| 10:15 p.m. \| 6 a.m. \| \| 10:45 p.m. \| 6:30 a.m. \| \| 11:15 p.m. \| 7 a.m. \| \| 11:45 p.m. \| 7:30 a.m. \| \| 12:15 a.m. \| 8 a.m. \| \| 12:45 a.m. \| 8:30 a.m. \| \| 1:15 a.m. \| 9 a.m. \| ## Signs that you’re not getting the sleep you need Are you wondering whether you should be carving out more hours for sleep every night? Here are some warning signs that you could be sleep deprived: - Lapses in attention - Tiredness and fatigue throughout the day - Irritability and worsened mood - Impaired emotion regulation - Feelings of sadness and depression - Withdrawal, self-isolation and less sociability - More frequent errors and mistakes - A strong need to catch up on sleep when given the opportunity (can sleep anywhere, anytime) These symptoms could vary in scope and intensity depending on the nature and length of sleep deprivation. Other factors or conditions could also be the cause. If you’re experiencing any of these, contact a doctor for a professional diagnosis. ### Factors that may mean you need more sleep than the recommended number of hours - Prolonged sleep deprivation - Intense physical activity - Select medical and mental health conditions - Some sleep disorders - Genetic predisposition - Certain medications ## Keep in mind, it’s not just about the number of hours The number of hours you sleep is certainly an important part of a good night’s sleep, but it is a part of a much larger puzzle. Sleep educator Frida Rångtell, Ph.D. says, “In general, sleep time can give us useful information about how we could improve our sleep, but it’s not everything, sleep is much more than that.” Rångtell advocates that “good” sleep is also shaped by: - Sleep quality and the composition of the [sleep stages](https://www.sleepcycle.com/sleep-science/the-stages-of-sleep/) during the night. - Insufficient sleep (despite logging the recommended hours) due to recurring wake-ups, snoring and sleep apnea, etc. - [How regular we keep our sleep times](https://www.sleepcycle.com/sleep-habits-and-health/regularity-of-sleep-times/) – the more regularity the better\! - How we perceive our sleep, if we worry a lot about sleep and if we feel a lot of anxiety before going to bed or while lying in bed. - Sleep efficiency (the percentage of time spent sleeping vs. time spent in bed). “It is easy to focus a lot on the number of hours,” Rångtell shares, “But too much focus on sleep duration can make it even harder to fall asleep. Stress about sleep and sleep duration is not a great start to a good night’s sleep.” ## Once you know how much sleep you need, make sure you can get it Getting the recommended number of hours of sleep is easier said than done. Just because you know you have to wake up at 7 AM does not mean you’ll be able to magically fall asleep at 11 PM. Try to remove the pressure of having to fall asleep at the “right” time and instead develop a bedtime routine that puts you in a relaxed mindset to drift off to sleep. Activities that can help you get or know how much sleep you need include: - Listening to calming [Sleep Aid from the Sleep Cycle app](https://app.adjust.com/f2ocdej): soundscapes, stories, ASMR, and music. - Meditating - Disconnecting from electronics at least an hour before bed - Keeping your bedroom dark and cool - Exercising - Going outside during the day- the sunlight can help reboot your [circadian rhythm](https://www.sleepcycle.com/circadian-rhythm/how-to-use-light-to-reboot-your-circadian-rhythm/) Making sure your body gets the sleep it needs should be at the top of everyone’s priority list.** Use the CDC recommendations as a general guideline and adjust if those hours aren’t cutting it. According to our sleep calculator, you + sleep = something you can count on\!
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