🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 95 (from laksa070)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa095.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://www.sleepfoundation.org/sleep-calculator\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.sleepfoundation.org/sleep-calculator\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.sleepfoundation.org\/sleep-calculator","crawl_time":1775900427,"first_indexed_time":1616294759,"http_code":200,"src_unparsed":"org,sleepfoundation!www,\/sleep-calculator s443","src_root_hash":"1916647574837971495","history_drop_reason":null,"meta_title":"Sleep Calculator: What Time You Should Wake Up and Go to Bed","meta_descriptions":["Want to make sure you get the sleep that you need? Use our sleep calculator to plan your nightly schedule so that you can wake up refreshed in the morning."],"attrs_boilerpipe_text":"Skip to content\nWhen you buy through our links, we may earn a commission. Products or services may be offered by an affiliated entity.\nLearn more.\nTable of Contents\nAge Range\nSleep Schedule\nResults\nIt typically takes 15 minutes to fall asleep. If you’re\n26-64 years\nold and want to\nat\n, you should\nat one of the following times:\nRecommended\nbedtime\nGo to\nsleep at\nWake\ntime\nRecommended\nwake time\nHours in Bed\n(\nSleep Cycles)\nRecommended\nbedtime\nGo to\nsleep at\nWake\ntime\nRecommended\nwake time\nHours in Bed\n(\nSleep Cycles)\nKey Takeaways\nMost healthy adults should aim for 7 to 9 hours of sleep a night, though the exact amount depends on your age, activity level, and health status.\nIt’s important to stick to a consistent sleep schedule, going to sleep and waking up at the same time every day.\nA healthy sleep cycle consists of light sleep, deep sleep, and REM sleep in roughly 90-minute intervals throughout the night.\nSleep deprivation can impair concentration, slow reaction times, and increase the risk of accidents and chronic health problems.\nSleep is a critical pillar of health. The quality of your sleep impacts core metabolic functions like immunity, cardiovascular health, and cognition. Use the sleep calculator to develop an optimal sleep schedule based on your unique biology and lifestyle preferences, including your age and either your bedtime or wake-up time. The sleep calculator is simple to use and ensures your schedule allows ample time for rest.\nSome people do not know how much sleep they should get or simply\ndo not budget enough time for sleep\n. Most adults should get seven to nine hours of sleep per night.\nBabies, young children, and teens\nneed more sleep than adults do. \nThe following sleep recommendations provide an overview of\nhow much sleep\nmost people need, but the exact amount of sleep a specific person should get\ndepends on other factors\n, such as their overall health. A doctor is in the best position to make a detailed sleep recommendation for any individual based on their unique situation.\nAge Range\nRecommended Daily Sleep\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\nTeens\n13-18 years\n8-10 hours\nAdult\n18 years and older\n7 or more hours\nStart sleeping better with a\nHome Sleep Study\nTake a one-night sleep study in your own bed, review results with a certified sleep expert, and get a personalized treatment plan.\nGet Started\n4.8\n55,000+ patients\nThere’s no “one size fits all” bedtime, but there are ways to determine optimal bed and wake-up times based on age, geographic location, lifestyle preferences, and obligations like work and school. \nExperts suggest sticking to a\nconsistent sleep schedule\n, waking up and falling asleep at the same time each day, even on weekends and days off. It’s also generally healthiest to be awake during the majority of daylight hours, and asleep during dark periods.\nIt’s important to choose a wake-up time that fits well with your schedule but also ensures that you aren’t disrupting a sleep cycle. Waking up in the middle of a sleep cycle can leave residual feelings of sleepiness and can\ncompromise cognitive function and mood\nduring the day. \nThe average adult cycles through each stage of sleep several times per night, with each sleep cycle lasting approximately\n90 to 120 minutes\n. Aim to set a wake-up time that allots for at least four full sleep cycles.\nFor the most accurate results, use the sleep calculator above to determine the best wake-up time based on your age and bedtime. \nSleep is critical for\nnearly every system\nof the body. Getting enough sleep each night allows the mind and body to reap sleep’s restorative benefits and avoid the consequences of\nsleep deprivation\n.\nWhat Happens During Sleep\nFrom an outside perspective, all sleep may look the same, but in reality, it involves complex processes with four distinct stages that make up a\nsleep cycle\n. On a typical night, an individual cycles through all four sleep stages in order several times.\nThe first three stages of the sleep cycle are collectively known as\nnon-rapid eye movement (NREM) sleep\n. Stages 1 and 2 are lighter sleep, during which the body and mind begin to relax and slow down. Stage 3 is deep sleep, which is believed to be vital for both physical and mental recuperation.\nThe fourth stage of sleep is\nrapid eye movement (REM) sleep\n. In this stage, most of the body is temporarily paralyzed, but brain activity dramatically increases and the eyes rapidly move behind closed lids. The most intense dreaming occurs during REM sleep, which empowers memory and complex thinking when a person is awake.\nIn the earlier sleep cycles of the night, more time is spent in NREM sleep. In later sleep cycles, we experience more REM sleep. Researchers believe the combination of NREM and REM sleep over the course of the night is what enables you to wake up refreshed both physically and mentally.\nWhen you don’t get enough sleep, you don’t properly progress through these sleep cycles. Without the proper balance of NREM and REM sleep, you won’t get the rest that you need, which can lead to widespread health consequences.\nConsequences of Sleep Deprivation\nSleep deprivation\nhas short- and long-term impacts on\nphysical, emotional, and mental health\n. Immediately following a night of poor sleep, you may experience lack of energy or excessive daytime sleepiness that makes it hard to focus. You may doze off unexpectedly, which can be especially risky while driving.\nYou may not completely fall asleep, but your\nreaction time\nis worsened, which can increase the risk of accidents. Sleep deprivation is associated with\nirritability and mood problems\nand can hinder cognitive processes including memory, decision-making, and problem-solving abilities. As a result, you may suffer lower academic achievement or reduced work productivity.\nLack of sleep can also negatively affect physical performance and impair your\nimmune system\n, increasing the risk of getting sick. On a long-term basis, lack of sleep has been linked to a wide\nrange of health problems\n, including weight gain and obesity, diabetes, heart disease and\nother cardiovascular issues\n, depression and anxiety, pain, and hormonal abnormalities. Studies have consistently found lack of sleep to be affiliated with reduced quantity and quality of life.\nHow Do I Get Better Sleep?\nA number of simple lifestyle changes can be implemented to\nimprove sleep\n, which can lead to better physical, cognitive, and emotional wellness. \nDedicate time to self-care:\nDeveloping a relaxing routine before bed can promote healthy sleep. Try yoga, meditation, journaling, reading, or listening to calming music. \nAvoid caffeine:\nStimulants, especially when ingested in the afternoon and evening, can disrupt the body’s circadian rhythm, making it harder to fall and stay asleep. \nReduce alcohol consumption before bed:\nResearch has shown that\nalcohol consumption\nhinders sleep quality. \nPut away electronic devices:\nSmartphones, tablets, and other electronic devices emit\nblue light\nthat can disrupt circadian rhythms and hinder melatonin production in the brain. Aim to put them away at least 30 minutes before bedtime.\nExercise daily:\nEven low impact movement, such as a 30-minute walk, can have a positive impact on sleep.\nGet some sunlight:\nExposure to natural light blocks melatonin production during waking hours, boosting daytime alertness and promoting relaxation during the night.\nMake the bedroom dark and quiet:\nA\ntranquil bedroom\nfree of both natural and artificial light can train the body to associate that space with sleep. A sleep mask and earplugs can reduce disruptions.\nChoose a supportive mattress:\nEveryone is unique, and preferences for sleep accessories vary. Finding the right\nmattress\nand\nbedding\ncan contribute to a more comfortable sleep environment.\nStill have questions? Ask our community!\nJoin our\nSleep Care Community\n— a trusted hub of product specialists, sleep health professionals, and people just like you. Whether you’re searching for the perfect mattress or need expert sleep advice, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\nWritten By\nDanielle Pacheco,\nContributing Writer\nDanielle is originally from Vancouver, BC, where she has spent many hours staring at her ceiling trying to fall asleep. Danielle studied the science of sleep with a degree in psychology at the University of British Columbia.\nMedically Reviewed By\nAbhinav Singh, MD, MPH, FAASM,\nSleep Medicine Physician\nMD\nDr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation.\r\n\r\nDr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education.\nLearn more about our Editorial Team\nReferences\n8 Sources\nLiu, Y., Wheaton, A. G., Chapman, D. P., Cunningham, T. J., Lu, H., & Croft, J. B. (2016). Prevalence of healthy sleep duration among adults–United States, 2014. MMWR. Morbidity and mortality weekly report, 65(6), 137–141.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/26890214\/\nParuthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/27707447\/\nMcNamara, P., Auerbach, S., Johnson, P., Harris, E., Doros, G. (2010). Impact of REM sleep on distortions of self-concept, mood and memory in depressed\/anxious participants. Journal of Affective Disorders, 122(3), 198–207.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/19631989\/\nSchwab, R. J. (2022, May). Overview of sleep. Merck Manual Consumer Version.\nhttps:\/\/www.merckmanuals.com\/home\/brain,-spinal-cord,-and-nerve-disorders\/sleep-disorders\/overview-of-sleep\nNational Institute of Neurological Disorders and Stroke. (2022, September 26). Brain basics: Understanding sleep.\nhttps:\/\/www.ninds.nih.gov\/health-information\/patient-caregiver-education\/brain-basics-understanding-sleep\nNational Heart, Lung, and Blood Institute (NHLBI). (2022, March 24). Sleep deprivation and deficiency.\nhttps:\/\/www.nhlbi.nih.gov\/health-topics\/sleep-deprivation-and-deficiency\nDurmer, J. S. & Dinges, D. F. (2005). Neurocognitive consequences of sleep deprivation. Seminars in Neurology, 25(1), 117–129.\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/15798944\/\nColten, H. R., Altevogt, B. M., & Institute of Medicine (US) Committee on Sleep Medicine and Research (Eds.). (2006). Sleep disorders and sleep deprivation: An unmet public health problem. National Academies Press (US).\nhttps:\/\/pubmed.ncbi.nlm.nih.gov\/20669438\/","attrs_markdown":"[Skip to content](https:\/\/www.sleepfoundation.org\/sleep-calculator#post_content)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)](https:\/\/www.sleepfoundation.org\/)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\nSLEEP PRODUCTS\n\n- Mattresses\n  Mattresses\n  \n  - [All Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - [Best Mattress of 2026](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - Best of\n    - [Best Mattress for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)\n    - [Best Mattress for Back Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain)\n    - [Best Mattress for Hip Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-hip-pain)\n    - [Best Mattress for Heavy People](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-heavy-sleepers)\n    - [Best Memory Foam Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-memory-foam-mattress)\n    - [Best Latex Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-latex-mattress)\n    - [Best Innerspring Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-innerspring-mattress)\n    - [Best Hybrid Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-hybrid-mattress)\n    - [Best Cooling Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cooling-mattress)\n    - [Best Firm Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-firm-mattress)\n    - [Best Organic Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-organic-mattresses)\n    - [Most Comfortable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/most-comfortable-mattresses)\n    - [Best Mattress in a Box](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-in-a-box)\n    - [Best Affordable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cheap-mattress)\n    - [Best King Size Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-king-mattress)\n    - [Best Mattress for Kids](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-kids)\n  - Reviews\n    - [Casper](https:\/\/www.sleepfoundation.org\/mattress-reviews\/casper-mattress-review)\n    - [Saatva](https:\/\/www.sleepfoundation.org\/mattress-reviews\/saatva-mattress-review)\n    - [Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-reviews\/sleep-number-classic-series-mattress-review)\n    - [Nectar Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/nectar-mattress-review)\n    - [Bear](https:\/\/www.sleepfoundation.org\/mattress-reviews\/bear-mattress-review)\n    - [Loom & Leaf](https:\/\/www.sleepfoundation.org\/mattress-reviews\/loom-and-leaf-mattress-review)\n    - [Tempur-Pedic](https:\/\/www.sleepfoundation.org\/mattress-reviews\/tempurpedic-adapt-mattress-review)\n    - [Helix Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/helix-mattress-review)\n    - [DreamCloud Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/dreamcloud-mattress-review)\n    - [WinkBed Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/winkbed-mattress-review)\n  - Compare\n    - [Mattress Finder Tool](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)\n    - [Take the Mattress Quiz](https:\/\/www.sleepfoundation.org\/mattress-quiz)\n    - [Nectar vs. Casper](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/nectar-vs-casper)\n    - [Tempur-Pedic vs. Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/tempurpedic-vs-sleep-number)\n    - [Do You Need a Box Spring?](https:\/\/www.sleepfoundation.org\/mattress-information\/do-you-need-a-box-spring)\n    - [What is Memory Foam?](https:\/\/www.sleepfoundation.org\/mattress-information\/what-is-memory-foam)\n- Bedding\n  Bedding\n  \n  - [All Bedding](https:\/\/www.sleepfoundation.org\/best-bedding)\n  - Pillows & Bedding\n    - [The Best Pillows of 2026](https:\/\/www.sleepfoundation.org\/best-pillows)\n    - [The Best Pillows for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-side-sleepers)\n    - [The Best Pillows for Neck Pain](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-neck-pain)\n    - [Top-Rated Bed Sheets](https:\/\/www.sleepfoundation.org\/best-sheets)\n    - [Best Cooling Sheets](https:\/\/www.sleepfoundation.org\/best-sheets\/best-cooling-sheets)\n    - [The Best Weighted Blankets of 2026](https:\/\/www.sleepfoundation.org\/best-weighted-blankets)\n    - [The Best Bedding of 2026](https:\/\/www.sleepfoundation.org\/best-bedding)\n    - [The Best Comforters](https:\/\/www.sleepfoundation.org\/best-bedding\/best-comforter)\n  - Mattress Toppers & More\n    - [The Best Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers)\n    - [Best Cooling Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-cooling-mattress-topper)\n    - [Best Memory Foam Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-memory-foam-mattress-topper)\n    - [Best Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads)\n    - [Cooling Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads\/best-cooling-mattress-pad)\n    - [The Best Mattress Protectors of 2026](https:\/\/www.sleepfoundation.org\/best-mattress-protectors)\n    - [Best Full Mattress Encasements](https:\/\/www.sleepfoundation.org\/best-mattress-protectors\/best-mattress-encasements)\n- Sleep Solutions\n  Sleep Solutions\n  \n  - [All Solutions](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n  - Get Sleep Tested\n    - [Buy an At-Home Sleep Test](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n    - [What's an At-Home Sleep Test?](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)\n    - [How Does a Sleep Study Work?](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-does-a-sleep-study-work)\n    - 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[Best Mattress for Heavy People](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-heavy-sleepers)\n    - MATERIAL\n      - [Best Memory Foam Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-memory-foam-mattress)\n      - [Best Latex Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-latex-mattress)\n      - [Best Innerspring Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-innerspring-mattress)\n      - [Best Hybrid Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-hybrid-mattress)\n    - COMFORT\n      - [Best Cooling Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cooling-mattress)\n      - [Best Firm Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-firm-mattress)\n      - [Best Organic Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-organic-mattresses)\n      - [Most Comfortable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/most-comfortable-mattresses)\n    - OTHER\n      - [Best Mattress in a Box](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-in-a-box)\n      - [Best Affordable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cheap-mattress)\n      - [Best King Size Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-king-mattress)\n      - [Best Mattress for Kids](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-kids)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - Reviews\n    - POPULAR BRANDS\n      - [Casper](https:\/\/www.sleepfoundation.org\/mattress-reviews\/casper-mattress-review)\n      - [Saatva](https:\/\/www.sleepfoundation.org\/mattress-reviews\/saatva-mattress-review)\n      - [Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-reviews\/sleep-number-classic-series-mattress-review)\n    - FOAM\n      - [Nectar Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/nectar-mattress-review)\n      - [Bear](https:\/\/www.sleepfoundation.org\/mattress-reviews\/bear-mattress-review)\n      - [Loom & Leaf](https:\/\/www.sleepfoundation.org\/mattress-reviews\/loom-and-leaf-mattress-review)\n      - [Tempur-Pedic](https:\/\/www.sleepfoundation.org\/mattress-reviews\/tempurpedic-adapt-mattress-review)\n    - HYBRID\n      - [Helix Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/helix-mattress-review)\n      - [DreamCloud Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/dreamcloud-mattress-review)\n      - [WinkBed Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/winkbed-mattress-review)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - Compare\n    - MATTRESS MATCH\n      - [Mattress Finder Tool](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)\n      - [Take the Mattress Quiz](https:\/\/www.sleepfoundation.org\/mattress-quiz)\n    - POPULAR BRANDS\n      - [Nectar vs. Casper](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/nectar-vs-casper)\n      - [Tempur-Pedic vs. Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/tempurpedic-vs-sleep-number)\n    - LEARN\n      - [Do You Need a Box Spring?](https:\/\/www.sleepfoundation.org\/mattress-information\/do-you-need-a-box-spring)\n      - [What is Memory Foam?](https:\/\/www.sleepfoundation.org\/mattress-information\/what-is-memory-foam)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - [All Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)\n- Bedding\n  Bedding\n  \n  - [All](https:\/\/www.sleepfoundation.org\/best-bedding)\n  - Pillows & Bedding\n    - PILLOWS\n      - [The Best Pillows of 2026](https:\/\/www.sleepfoundation.org\/best-pillows)\n      - [The Best Pillows for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-side-sleepers)\n      - [The Best Pillows for Neck Pain](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-neck-pain)\n    - SHEETS\n      - [Top-Rated Bed Sheets](https:\/\/www.sleepfoundation.org\/best-sheets)\n      - [Best Cooling Sheets](https:\/\/www.sleepfoundation.org\/best-sheets\/best-cooling-sheets)\n    - BEDDING\n      - [The Best Weighted Blankets of 2026](https:\/\/www.sleepfoundation.org\/best-weighted-blankets)\n      - [The Best Bedding of 2026](https:\/\/www.sleepfoundation.org\/best-bedding)\n      - [The Best Comforters](https:\/\/www.sleepfoundation.org\/best-bedding\/best-comforter)\n    - [![Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/best-bedding\/best-cooling-comforter)\n  - Mattress Toppers & More\n    - MATTRESS TOPPERS\n      - [The Best Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers)\n      - [Best Cooling Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-cooling-mattress-topper)\n      - [Best Memory Foam Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-memory-foam-mattress-topper)\n    - MATTRESS PADS\n      - [Best Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads)\n      - [Cooling Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads\/best-cooling-mattress-pad)\n    - PROTECTORS\n      - [The Best Mattress Protectors of 2026](https:\/\/www.sleepfoundation.org\/best-mattress-protectors)\n      - [Best Full Mattress Encasements](https:\/\/www.sleepfoundation.org\/best-mattress-protectors\/best-mattress-encasements)\n    - [![Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/best-bedding\/best-cooling-comforter)\n  - [All Bedding](https:\/\/www.sleepfoundation.org\/best-bedding)\n- Sleep Solutions\n  Sleep Solutions\n  \n  - [All Solutions](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n  - Get Sleep Tested\n    - AT-HOME TESTING\n      - [Buy an At-Home Sleep Test](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n      - [What's an At-Home Sleep Test?](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)\n    - IN-LAB TESTING\n      - [How Does a Sleep Study Work?](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-does-a-sleep-study-work)\n      - [How Much Does a Sleep Study Cost?](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-much-does-a-sleep-study-cost)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - Sleep Therapy\n    - CPAP\n      - [The Best CPAP Machines](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n      - [Top-Rated CPAP Masks](https:\/\/www.sleepfoundation.org\/best-cpap-mask)\n      - [Need Therapy? Start Here](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n    - ANTI-SNORING\n      - [The Best Anti-Snoring Mouthpieces](https:\/\/www.sleepfoundation.org\/best-anti-snoring-mouthpieces-and-mouthguards)\n      - [Mouth Taping](https:\/\/www.sleepfoundation.org\/snoring\/mouth-taping-for-sleep)\n      - [CPAP Alternatives](https:\/\/www.sleepfoundation.org\/sleep-apnea\/alternatives-to-cpap)\n    - SERVICES & SUPPLEMENTS\n      - [The Best Sleep Apps of 2026](https:\/\/www.sleepfoundation.org\/best-sleep-apps)\n      - [The Best Magnesium Supplements](https:\/\/www.sleepfoundation.org\/magnesium\/best-magnesium-for-sleep)\n      - [Best Sleep Supplements](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - Sleep Environment\n    - SLEEP TECH\n      - [The Best Sleep Trackers We've Tested](https:\/\/www.sleepfoundation.org\/best-sleep-trackers)\n      - [Top-Rated White Noise Machines](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-white-noise-machines)\n    - BED FRAMES\n      - [The Best Adjustable Beds](https:\/\/www.sleepfoundation.org\/best-adjustable-bed)\n      - [Our Favorite Bed Frames](https:\/\/www.sleepfoundation.org\/best-bed-frames)\n    - PERSONAL CARE PRODUCTS\n      - [Blue Light Blocking Glasses](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-blue-light-blocking-glasses)\n      - [Wake-Up Lights](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-wake-up-lights)\n      - [Sleep Masks](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-sleep-masks)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - [All Solutions](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n- Sleep Health\n  Sleep Health\n  \n  - [All Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n  - Sleep Disorders\n    - COMMON DISORDERS\n      - [Insomnia](https:\/\/www.sleepfoundation.org\/insomnia)\n      - [Parasomnias](https:\/\/www.sleepfoundation.org\/parasomnias)\n      - [Excessive Sleepiness](https:\/\/www.sleepfoundation.org\/excessive-sleepiness)\n    - BREATHING-RELATED\n      - [Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea)\n      - [Obstructive Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/obstructive-sleep-apnea)\n      - [Central Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/central-sleep-apnea)\n    - MOVEMENT-RELATED\n      - [Sleepwalking](https:\/\/www.sleepfoundation.org\/parasomnias\/sleepwalking)\n      - [Bruxism](https:\/\/www.sleepfoundation.org\/bruxism)\n      - [Restless Legs Syndrome](https:\/\/www.sleepfoundation.org\/restless-legs-syndrome)\n    - TESTING & TREATMENTS\n      - [CPAP](https:\/\/www.sleepfoundation.org\/cpap)\n      - [Home Sleep Test](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)\n      - [What to Do When You Can't Sleep](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Improve Your Sleep\n    - SLEEP HABITS\n      - [The Ultimate Sleep Improvement Plan](https:\/\/www.sleepfoundation.org\/sleep-habits)\n      - [The 20 Most Proven Sleep Tips](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/healthy-sleep-tips)\n      - [Sleep Hygiene](https:\/\/www.sleepfoundation.org\/sleep-hygiene)\n    - SLEEP AIDS\n      - [Melatonin](https:\/\/www.sleepfoundation.org\/melatonin)\n      - [Magnesium](https:\/\/www.sleepfoundation.org\/magnesium)\n      - [The Most Effective Sleep Aids](https:\/\/www.sleepfoundation.org\/sleep-aids)\n    - TOOLS & PRODUCTS\n      - [Sleep Calculator](https:\/\/www.sleepfoundation.org\/sleep-calculator)\n      - [7 Nights to Better Sleep](https:\/\/www.sleepfoundation.org\/sleep-habits\/7-night-sleep-habit-builder)\n      - [Submit Your Sleep Story](https:\/\/www.sleepfoundation.org\/about-us\/submit-your-sleep-story)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Understand Your Sleep\n    - SCIENCE OF SLEEP\n      - [How Sleep Works](https:\/\/www.sleepfoundation.org\/how-sleep-works)\n      - [Circadian Rhythm](https:\/\/www.sleepfoundation.org\/circadian-rhythm)\n      - [The Stages of Sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep)\n    - IMPACTS\n      - [Snoring](https:\/\/www.sleepfoundation.org\/snoring)\n      - [Sleep Deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation)\n      - [How Electronics Affect Your Sleep](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-electronics-affect-sleep)\n    - STATISTICS\n      - [Sleep Data & Research](https:\/\/www.sleepfoundation.org\/how-sleep-works\/sleep-facts-statistics)\n      - [How Much Sleep Do We Need?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - [All Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- About Us\n  About Us\n  \n  - Who We Are\n    - OUR MISSION\n      - [What We Do](https:\/\/www.sleepfoundation.org\/about-us)\n      - [Our Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are)\n    - OUR MEDICAL TEAM\n      - [Medical Advisory Board](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#medical-advisory-board)\n    - OUR PROCESS\n      - [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n      - [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n    - [![Test Lab: Expert Tested. Sleeper Approved.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/08\/Bedroom-Environment-1-300x125.jpg) Test Lab: Expert Tested. Sleeper Approved.](https:\/\/www.sleepfoundation.org\/research-methodology)   [![Sleep Video Library](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/04\/best_clips.00_09_45_18.still029_720-300x169.jpg) Sleep Video Library](https:\/\/www.sleepfoundation.org\/video)\n  - [Contact Us](https:\/\/www.sleepfoundation.org\/about-us\/contact)\n- [Community](https:\/\/community.sleepfoundation.org\/)\n- [Sleep Quiz](https:\/\/www.sleepfoundation.org\/sleep-quiz)\n\n- [![Facebook Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-facebook.svg)](https:\/\/www.facebook.com\/sleepisthefoundation\/)\n- [![Twitter Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/sf-twitter.svg)](https:\/\/twitter.com\/sleepisthefound)\n- [![YouTube Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/social_youtube.svg)](https:\/\/www.youtube.com\/c\/SleepIsTheFoundation)\n- [![Instagram Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/sf-instagram.svg)](https:\/\/www.instagram.com\/sleepisthefoundation)\n- [![LinkedIn Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-linkedin.svg)](https:\/\/www.linkedin.com\/showcase\/sleepisthefoundation)\n- [![TikTok Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-tiktok.svg)](https:\/\/www.tiktok.com\/@sleepisthefoundation)\n\n[![:sleepfoundation-rotate:](https:\/\/emoji.slack-edge.com\/T01ANHP2LNB\/sleepfoundation-rotate\/039f7faf8dfca979.gif) 10% off Home Sleep Tests ![:sleepfoundation-rotate:](https:\/\/emoji.slack-edge.com\/T01ANHP2LNB\/sleepfoundation-rotate\/039f7faf8dfca979.gif)](https:\/\/www.sleepfoundation.org\/home-sleep-test?utm_cta_location=announcement_bar)\n\n- Share\n- [![Share on Facebook](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-social-networks-shortcode\/assets\/images\/Facebook.svg)](https:\/\/www.facebook.com\/dialog\/feed?app_id=495325298308657&link=https:\/\/www.sleepfoundation.org\/sleep-calculator)\n- [![Share on Twitter](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-social-networks-shortcode\/assets\/images\/Twitter.svg)](https:\/\/twitter.com\/intent\/tweet?text=Sleep%20Calculator&url=https:\/\/www.sleepfoundation.org\/sleep-calculator&original_referer=https:\/\/www.sleepfoundation.org\/sleep-calculator)\n- [![Email](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-social-networks-shortcode\/assets\/images\/Email.svg)](<mailto:?subject=I wanted you to see this site&body=Check out this site https:\/\/www.sleepfoundation.org\/sleep-calculator> \"Share by Email\")\n- [![Print](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-social-networks-shortcode\/assets\/images\/Print.svg)](https:\/\/www.sleepfoundation.org\/sleep-calculator)\n- ![Copy Link](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-social-networks-shortcode\/assets\/images\/Link.svg)\n  Url copied\n\nWhen you buy through our links, we may earn a commission. Products or services may be offered by an affiliated entity. [Learn more.](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n\n# Sleep Calculator\nYour Personalized Tool for Better Sleep\n\nTable of Contents\n\nTable of Contents\n\n- [How Much Sleep Do I Need?](https:\/\/www.sleepfoundation.org\/sleep-calculator#sleep-cycle-calculator--how-to-determine-how-much-sleep-you-need)\n- [What Time Should I Go to Bed?](https:\/\/www.sleepfoundation.org\/sleep-calculator#what-time-should-i-go-to-sleep)\n- [What Time Should I Wake Up?](https:\/\/www.sleepfoundation.org\/sleep-calculator#what-time-should-i-wake-up)\n- [Why Is It Important to Get Enough Sleep?](https:\/\/www.sleepfoundation.org\/sleep-calculator#why-is-it-important-to-get-enough-sleep)\n- [How Do I Get Better Sleep?](https:\/\/www.sleepfoundation.org\/sleep-calculator#how-to-improve-sleep-and-sleep-hygiene)\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-sleep-calculator\/static\/img\/Moon.svg)\n\n# Sleep Calculator\n\nAge Range\n\n**0-3** Months\n\n**4-11** Months\n\n**1-2** Years\n\n**3-5** Years\n\n**6-13** Years\n\n**14-17** Years\n\n**18-25** Years\n\n**26-35** Years\n\n**36-45** Years\n\n**46-55** Years\n\n**56-64** Years\n\n**65+** Years\n\nSleep Schedule\n\nI want to wake up at...Wake up at\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-sleep-calculator\/static\/img\/Sun.svg)\n\nI want to go to bed at...Go to bed at\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-sleep-calculator\/static\/img\/Moon-filled.svg)\n\nCalculate\n\nResults\n\nIt typically takes 15 minutes to fall asleep. If you’re 26-64 years old and want to  at , you should  at one of the following times:\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-sleep-calculator\/static\/img\/Moon-filled-green.svg)\n\nRecommended   \nbedtime\n\nGo to   \nsleep at\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-sleep-calculator\/static\/img\/Sun-filled.svg)\n\nWake   \ntime\n\nRecommended   \nwake time\n\n**Hours in Bed** ( Sleep Cycles)\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-sleep-calculator\/static\/img\/Moon-filled-green.svg)\n\nRecommended   \nbedtime\n\nGo to   \nsleep at\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-sleep-calculator\/static\/img\/Sun-filled.svg)\n\nWake   \ntime\n\nRecommended   \nwake time\n\n**Hours in Bed** ( Sleep Cycles)\n\nGo Back\n\nKey Takeaways\n\n- Most healthy adults should aim for 7 to 9 hours of sleep a night, though the exact amount depends on your age, activity level, and health status.\n- It’s important to stick to a consistent sleep schedule, going to sleep and waking up at the same time every day.\n- A healthy sleep cycle consists of light sleep, deep sleep, and REM sleep in roughly 90-minute intervals throughout the night.\n- Sleep deprivation can impair concentration, slow reaction times, and increase the risk of accidents and chronic health problems.\n\nSleep is a critical pillar of health. The quality of your sleep impacts core metabolic functions like immunity, cardiovascular health, and cognition. Use the sleep calculator to develop an optimal sleep schedule based on your unique biology and lifestyle preferences, including your age and either your bedtime or wake-up time. The sleep calculator is simple to use and ensures your schedule allows ample time for rest.\n\n## How Much Sleep Do I Need?\nSome people do not know how much sleep they should get or simply do not budget enough time for sleep [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/sleep-calculator#references-81034) . Most adults should get seven to nine hours of sleep per night. [Babies, young children, and teens](https:\/\/www.sleepfoundation.org\/children-and-sleep\/how-much-sleep-do-kids-need) need more sleep than adults do.\n\nThe following sleep recommendations provide an overview of [how much sleep](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need) most people need, but the exact amount of sleep a specific person should get depends on other factors [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/sleep-calculator#references-178728) , such as their overall health. A doctor is in the best position to make a detailed sleep recommendation for any individual based on their unique situation.\n\n|   | **Age Range** | **Recommended Daily Sleep** |\n|---|---|---|\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| Teens | 13-18 years | 8-10 hours |\n| Adult | 18 years and older | 7 or more hours |\n\n## Start sleeping better with a Home Sleep Study\nTake a one-night sleep study in your own bed, review results with a certified sleep expert, and get a personalized treatment plan.\n\n[Get Started](https:\/\/sleepdoctor.com\/cart\/41836382290016:1?storefront=false&discount=SF-SSPZ40A7S9MW&cta_location=hst_global)\n\n4\\.8\n\n55,000+ patients\n\n![SF\\_HST\\_CTA\\_Image-1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1.png)\n## What Time Should I Go to Bed?\nThere’s no “one size fits all” bedtime, but there are ways to determine optimal bed and wake-up times based on age, geographic location, lifestyle preferences, and obligations like work and school.\n\nExperts suggest sticking to a [consistent sleep schedule](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-reset-your-sleep-routine), waking up and falling asleep at the same time each day, even on weekends and days off. It’s also generally healthiest to be awake during the majority of daylight hours, and asleep during dark periods.\n\n## What Time Should I Wake Up?\nIt’s important to choose a wake-up time that fits well with your schedule but also ensures that you aren’t disrupting a sleep cycle. Waking up in the middle of a sleep cycle can leave residual feelings of sleepiness and can compromise cognitive function and mood [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/sleep-calculator#references-173989) during the day.\n\nThe average adult cycles through each stage of sleep several times per night, with each sleep cycle lasting approximately 90 to 120 minutes [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https:\/\/www.sleepfoundation.org\/sleep-calculator#references-129972) . Aim to set a wake-up time that allots for at least four full sleep cycles.\n\nFor the most accurate results, use the sleep calculator above to determine the best wake-up time based on your age and bedtime.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/person-stretch.png)\n\n## Why Is It Important to Get Enough Sleep?\nSleep is critical for nearly every system [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Institute of Neurological Disorders and Stroke (NINDS)NINDS aims to seek fundamental knowledge about the brain and nervous system and to use that knowledge to reduce the burden of neurological disease.[View Source](https:\/\/www.sleepfoundation.org\/sleep-calculator#references-129043) of the body. Getting enough sleep each night allows the mind and body to reap sleep’s restorative benefits and avoid the consequences of [sleep deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation).\n\n### What Happens During Sleep\nFrom an outside perspective, all sleep may look the same, but in reality, it involves complex processes with four distinct stages that make up a [sleep cycle](https:\/\/www.sleepfoundation.org\/stages-of-sleep). On a typical night, an individual cycles through all four sleep stages in order several times.\n\n![The sleep cycle goes through stages of light sleep, deep sleep, and active REM sleep.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/12\/SF-23-022_SleepCycle_Pie_Desktop-1024x717.png)\n\n![The sleep cycle goes through stages of light sleep, deep sleep, and active REM sleep.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/12\/SF-23-022_SleepCycle_Pie_Mobile-895x1024.png)\n\nThe first three stages of the sleep cycle are collectively known as [non-rapid eye movement (NREM) sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep\/nrem-sleep). Stages 1 and 2 are lighter sleep, during which the body and mind begin to relax and slow down. Stage 3 is deep sleep, which is believed to be vital for both physical and mental recuperation.\n\nThe fourth stage of sleep is [rapid eye movement (REM) sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep\/rem-sleep). In this stage, most of the body is temporarily paralyzed, but brain activity dramatically increases and the eyes rapidly move behind closed lids. The most intense dreaming occurs during REM sleep, which empowers memory and complex thinking when a person is awake.\n\n![Graph showing how the sleep cycle changes during the night. ](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/03\/SF-23-069_SleepCycle_Chart_Desktop-1024x652.png)\n\n![Graph showing how the sleep cycle changes during the night. ](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/03\/SF-23-069_SleepCycle_Chart_Mobile-796x1024.png)\n\nIn the earlier sleep cycles of the night, more time is spent in NREM sleep. In later sleep cycles, we experience more REM sleep. Researchers believe the combination of NREM and REM sleep over the course of the night is what enables you to wake up refreshed both physically and mentally.\n\nWhen you don’t get enough sleep, you don’t properly progress through these sleep cycles. Without the proper balance of NREM and REM sleep, you won’t get the rest that you need, which can lead to widespread health consequences.\n\n### Consequences of Sleep Deprivation\n[Sleep deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation) has short- and long-term impacts on physical, emotional, and mental health [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Heart, Lung, and Blood Institute (NHLBI)The NHLBI is the nation's leader in the prevention and treatment of heart, lung, blood and sleep disorders.[View Source](https:\/\/www.sleepfoundation.org\/sleep-calculator#references-178733) . Immediately following a night of poor sleep, you may experience lack of energy or excessive daytime sleepiness that makes it hard to focus. You may doze off unexpectedly, which can be especially risky while driving.\n\nYou may not completely fall asleep, but your [reaction time](https:\/\/www.sleepfoundation.org\/sleep-deprivation\/sleep-deprivation-and-reaction-time) is worsened, which can increase the risk of accidents. Sleep deprivation is associated with irritability and mood problems [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/sleep-calculator#references-80149) and can hinder cognitive processes including memory, decision-making, and problem-solving abilities. As a result, you may suffer lower academic achievement or reduced work productivity.\n\nLack of sleep can also negatively affect physical performance and impair your [immune system](https:\/\/www.sleepfoundation.org\/physical-health\/how-sleep-affects-immunity), increasing the risk of getting sick. On a long-term basis, lack of sleep has been linked to a wide range of health problems [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/sleep-calculator#references-178736) , including weight gain and obesity, diabetes, heart disease and [other cardiovascular issues](https:\/\/www.sleepfoundation.org\/sleep-deprivation\/how-sleep-deprivation-affects-your-heart), depression and anxiety, pain, and hormonal abnormalities. Studies have consistently found lack of sleep to be affiliated with reduced quantity and quality of life.\n\n## How Do I Get Better Sleep?\nA number of simple lifestyle changes can be implemented to [improve sleep](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/healthy-sleep-tips), which can lead to better physical, cognitive, and emotional wellness.\n\n- **Dedicate time to self-care:** Developing a relaxing routine before bed can promote healthy sleep. Try yoga, meditation, journaling, reading, or listening to calming music.\n- **Avoid caffeine:** Stimulants, especially when ingested in the afternoon and evening, can disrupt the body’s circadian rhythm, making it harder to fall and stay asleep.\n- **Reduce alcohol consumption before bed:** Research has shown that [alcohol consumption](https:\/\/www.sleepfoundation.org\/nutrition\/alcohol-and-sleep) hinders sleep quality.\n- **Put away electronic devices:** Smartphones, tablets, and other electronic devices emit [blue light](https:\/\/www.sleepfoundation.org\/bedroom-environment\/blue-light) that can disrupt circadian rhythms and hinder melatonin production in the brain. Aim to put them away at least 30 minutes before bedtime.\n- **Exercise daily:** Even low impact movement, such as a 30-minute walk, can have a positive impact on sleep.\n- **Get some sunlight:** Exposure to natural light blocks melatonin production during waking hours, boosting daytime alertness and promoting relaxation during the night.\n- **Make the bedroom dark and quiet:** A [tranquil bedroom](https:\/\/www.sleepfoundation.org\/bedroom-environment\/how-to-design-the-ideal-bedroom-for-sleep) free of both natural and artificial light can train the body to associate that space with sleep. A sleep mask and earplugs can reduce disruptions.\n- **Choose a supportive mattress:** Everyone is unique, and preferences for sleep accessories vary. Finding the right [mattress](https:\/\/www.sleepfoundation.org\/best-mattress) and [bedding](https:\/\/www.sleepfoundation.org\/best-sheets) can contribute to a more comfortable sleep environment.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of product specialists, sleep health professionals, and people just like you. Whether you’re searching for the perfect mattress or need expert sleep advice, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\n\n[About Our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n![Danielle Pacheco](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/08\/Danielle-Pacheco-150x150.png)\n\nWritten By\n\n### Danielle Pacheco,  Contributing Writer\n\nDanielle is originally from Vancouver, BC, where she has spent many hours staring at her ceiling trying to fall asleep. Danielle studied the science of sleep with a degree in psychology at the University of British Columbia.\n\n![Abhinav Singh, MD, MPH, FAASM](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/07\/Dr.-Abhinav-Singh-SF-150x150.jpg)\n\nMedically Reviewed By\n\n### Abhinav Singh, MD, MPH, FAASM,  Sleep Medicine Physician   MD\n\nDr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education.\n\n[Learn more about our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#team)\n\n- Share\n- [![Share on Facebook](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-social-networks-shortcode\/assets\/images\/Facebook.svg)](https:\/\/www.facebook.com\/dialog\/feed?app_id=495325298308657&link=https:\/\/www.sleepfoundation.org\/sleep-calculator)\n- [![Share on Twitter](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-social-networks-shortcode\/assets\/images\/Twitter.svg)](https:\/\/twitter.com\/intent\/tweet?text=Sleep%20Calculator&url=https:\/\/www.sleepfoundation.org\/sleep-calculator&original_referer=https:\/\/www.sleepfoundation.org\/sleep-calculator)\n- [![Email](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-social-networks-shortcode\/assets\/images\/Email.svg)](<mailto:?subject=I wanted you to see this site&body=Check out this site https:\/\/www.sleepfoundation.org\/sleep-calculator> \"Share by Email\")\n- [![Print](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-social-networks-shortcode\/assets\/images\/Print.svg)](https:\/\/www.sleepfoundation.org\/sleep-calculator)\n- ![Copy Link](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-social-networks-shortcode\/assets\/images\/Link.svg)\n  Url copied\n\n## References 8 Sources\n1. Liu, Y., Wheaton, A. G., Chapman, D. P., Cunningham, T. J., Lu, H., & Croft, J. B. (2016). Prevalence of healthy sleep duration among adults–United States, 2014. MMWR. Morbidity and mortality weekly report, 65(6), 137–141.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/26890214\/>\n2. Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/27707447\/>\n3. McNamara, P., Auerbach, S., Johnson, P., Harris, E., Doros, G. (2010). Impact of REM sleep on distortions of self-concept, mood and memory in depressed\/anxious participants. Journal of Affective Disorders, 122(3), 198–207.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/19631989\/>\n4. Schwab, R. J. (2022, May). Overview of sleep. Merck Manual Consumer Version.\n   <https:\/\/www.merckmanuals.com\/home\/brain,-spinal-cord,-and-nerve-disorders\/sleep-disorders\/overview-of-sleep>\n5. National Institute of Neurological Disorders and Stroke. (2022, September 26). Brain basics: Understanding sleep.\n   <https:\/\/www.ninds.nih.gov\/health-information\/patient-caregiver-education\/brain-basics-understanding-sleep>\n6. National Heart, Lung, and Blood Institute (NHLBI). (2022, March 24). Sleep deprivation and deficiency.\n   <https:\/\/www.nhlbi.nih.gov\/health-topics\/sleep-deprivation-and-deficiency>\n7. Durmer, J. S. & Dinges, D. F. (2005). Neurocognitive consequences of sleep deprivation. Seminars in Neurology, 25(1), 117–129.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/15798944\/>\n8. Colten, H. R., Altevogt, B. M., & Institute of Medicine (US) Committee on Sleep Medicine and Research (Eds.). (2006). Sleep disorders and sleep deprivation: An unmet public health problem. National Academies Press (US).\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/20669438\/>\n\n## Related Reading\n[![Woman of color lying in bed with eyes open](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/10\/Is-Insomnia-Genetic-768x512.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/is-insomnia-genetic)\n\n[Is Insomnia Genetic?](https:\/\/www.sleepfoundation.org\/insomnia\/is-insomnia-genetic)\n\nYour genes may play a role in whether or not you have insomnia. Catch up…\n\n[![Woman Exercising Insomnia](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/insomnia-exercise-768x470.jpg)](https:\/\/www.sleepfoundation.org\/insomnia\/exercise-and-insomnia)\n\n[Exercise and Insomnia](https:\/\/www.sleepfoundation.org\/insomnia\/exercise-and-insomnia)\n\nExercise is great for your health, but can it relieve insomnia as well? The evidence…\n\n[![Woman Light Therapy](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/light-therapy-woman-768x512.jpg)](https:\/\/www.sleepfoundation.org\/light-therapy)\n\n[Light Therapy for Insomnia Sufferers](https:\/\/www.sleepfoundation.org\/light-therapy)\n\nLight therapy can be done at home and helps relieve sleep issues associated with insomnia…\n\n## Other Articles of Interest\n### Mattress Reviews\n[Best Mattress 2026](https:\/\/www.sleepfoundation.org\/best-mattress)   [Mattress Reviews](https:\/\/www.sleepfoundation.org\/mattress-reviews)   [Nectar Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/nectar-mattress-review)   [Casper Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/casper-mattress-review)   [Helix Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/helix-mattress-review)\n\n### Bedding Buying Guides\n[The Best Cooling Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads\/best-cooling-mattress-pad)   [Top Rated Blankets](https:\/\/www.sleepfoundation.org\/best-bedding\/best-blankets)   [The Best Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers)   [The Best Cooling Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-cooling-mattress-topper)   [Top Reviewed Weighted Blankets](https:\/\/www.sleepfoundation.org\/best-weighted-blankets)\n\n### Mattress Sales\n[Mattress Sales](https:\/\/www.sleepfoundation.org\/mattress-sales)   [Black Friday Mattress Deals](https:\/\/www.sleepfoundation.org\/mattress-sales\/black-friday-mattress-sales)   [Cyber Monday Mattress Sales](https:\/\/www.sleepfoundation.org\/mattress-sales\/cyber-monday-mattress-sales)   [Memorial Day Mattress Sales](https:\/\/www.sleepfoundation.org\/mattress-sales\/memorial-day-mattress-sales)   [Labor Day Mattress Deals](https:\/\/www.sleepfoundation.org\/mattress-sales\/labor-day-mattress-sales)\n\n### Best Sheets\n[Best Sheets](https:\/\/www.sleepfoundation.org\/best-sheets)   [Best Linen Sheets](https:\/\/www.sleepfoundation.org\/best-sheets\/best-linen-sheets)   [Best Cooling Sheets for Hot Sleepers](https:\/\/www.sleepfoundation.org\/best-sheets\/best-cooling-sheets)   [Best Cotton Sheets](https:\/\/www.sleepfoundation.org\/best-sheets\/best-cotton-sheets)   [Best Silk Sheets](https:\/\/www.sleepfoundation.org\/best-sheets\/best-silk-sheets)\n\n### Mattress Comparisons\n[All Mattress Comparisons](https:\/\/www.sleepfoundation.org\/mattress-comparisons)   [Casper vs Purple](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/casper-vs-purple)   [Nectar vs Purple](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/nectar-vs-purple)   [Winkbeds vs Saatva](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/saatva-vs-winkbeds)   [Tempurpedic vs Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/tempurpedic-vs-sleep-number)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo-footer.svg)](https:\/\/www.sleepfoundation.org\/)\n\n**Sleep Foundation** and **SleepFoundation.org** are not affiliated with the National Sleep Foundation, an independent nonprofit based in Washington, DC.\n\nThe content on this website is for informational purposes only. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options.\n\nSleep Information\n\n- [Sleep Products](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n- [Sleep Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- [Sleep Disorders](https:\/\/www.sleepfoundation.org\/sleep-disorders)\n- [Sleep News](https:\/\/www.sleepfoundation.org\/sleep-news)\n\nSleep Foundation\n\n- [About Us](https:\/\/www.sleepfoundation.org\/about-us)\n- [Contact Us](https:\/\/www.sleepfoundation.org\/about-us\/contact)\n- [Sleep Care Community](https:\/\/community.sleepfoundation.org\/)\n- [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n\nSleep Profile\n\nYour daily habits and environment can significantly impact the quality of your sleep. Take the Sleep Quiz to help inform your sleep improvement journey.\n\n[Take the Quiz](https:\/\/www.sleepfoundation.org\/sleep-quiz)\n### Explore Sleep Foundation\n\n- [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n- [Advertising Disclosure](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n- [Privacy Policy](https:\/\/www.sleepfoundation.org\/privacy-policy)\n- [Terms & Conditions](https:\/\/www.sleepfoundation.org\/about-us\/terms-of-use)\n- [Accessibility Statement](https:\/\/www.sleepfoundation.org\/about-us\/accessibility-statement)\n- [Your Privacy Choices](https:\/\/www.sleepfoundation.org\/sleep-calculator)\n\n© 2026 [Sleep Doctor Holdings](https:\/\/corporate.sleepdoctor.com\/), LLC. All rights reserved.","attrs_readable_markdown":"[Skip to content](https:\/\/www.sleepfoundation.org\/sleep-calculator#post_content)\n\nWhen you buy through our links, we may earn a commission. Products or services may be offered by an affiliated entity. [Learn more.](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n\nTable of Contents\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-sleep-calculator\/static\/img\/Moon.svg)\n\nAge Range\n\nSleep Schedule\n\nResults\n\nIt typically takes 15 minutes to fall asleep. If you’re 26-64 years old and want to  at , you should  at one of the following times:\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-sleep-calculator\/static\/img\/Moon-filled-green.svg)\n\nRecommended   \nbedtime\n\nGo to   \nsleep at\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-sleep-calculator\/static\/img\/Sun-filled.svg)\n\nWake   \ntime\n\nRecommended   \nwake time\n\n**Hours in Bed** ( Sleep Cycles)\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-sleep-calculator\/static\/img\/Moon-filled-green.svg)\n\nRecommended   \nbedtime\n\nGo to   \nsleep at\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/plugins\/ocm-sleep-calculator\/static\/img\/Sun-filled.svg)\n\nWake   \ntime\n\nRecommended   \nwake time\n\n**Hours in Bed** ( Sleep Cycles)\n\nKey Takeaways\n\n- Most healthy adults should aim for 7 to 9 hours of sleep a night, though the exact amount depends on your age, activity level, and health status.\n- It’s important to stick to a consistent sleep schedule, going to sleep and waking up at the same time every day.\n- A healthy sleep cycle consists of light sleep, deep sleep, and REM sleep in roughly 90-minute intervals throughout the night.\n- Sleep deprivation can impair concentration, slow reaction times, and increase the risk of accidents and chronic health problems.\n\nSleep is a critical pillar of health. The quality of your sleep impacts core metabolic functions like immunity, cardiovascular health, and cognition. Use the sleep calculator to develop an optimal sleep schedule based on your unique biology and lifestyle preferences, including your age and either your bedtime or wake-up time. The sleep calculator is simple to use and ensures your schedule allows ample time for rest.\n\nSome people do not know how much sleep they should get or simply do not budget enough time for sleep . Most adults should get seven to nine hours of sleep per night. [Babies, young children, and teens](https:\/\/www.sleepfoundation.org\/children-and-sleep\/how-much-sleep-do-kids-need) need more sleep than adults do.\n\nThe following sleep recommendations provide an overview of [how much sleep](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need) most people need, but the exact amount of sleep a specific person should get depends on other factors , such as their overall health. A doctor is in the best position to make a detailed sleep recommendation for any individual based on their unique situation.\n\n|   | **Age Range** | **Recommended Daily Sleep** |\n|---|---|---|\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| Teens | 13-18 years | 8-10 hours |\n| Adult | 18 years and older | 7 or more hours |\n\n## Start sleeping better with a Home Sleep Study\nTake a one-night sleep study in your own bed, review results with a certified sleep expert, and get a personalized treatment plan.\n\n[Get Started](https:\/\/sleepdoctor.com\/cart\/41836382290016:1?storefront=false&discount=SF-SSPZ40A7S9MW&cta_location=hst_global)\n\n4\\.8\n\n55,000+ patients\n\n![SF\\_HST\\_CTA\\_Image-1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1.png)\n\nThere’s no “one size fits all” bedtime, but there are ways to determine optimal bed and wake-up times based on age, geographic location, lifestyle preferences, and obligations like work and school.\n\nExperts suggest sticking to a [consistent sleep schedule](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-reset-your-sleep-routine), waking up and falling asleep at the same time each day, even on weekends and days off. It’s also generally healthiest to be awake during the majority of daylight hours, and asleep during dark periods.\n\nIt’s important to choose a wake-up time that fits well with your schedule but also ensures that you aren’t disrupting a sleep cycle. Waking up in the middle of a sleep cycle can leave residual feelings of sleepiness and can compromise cognitive function and mood during the day.\n\nThe average adult cycles through each stage of sleep several times per night, with each sleep cycle lasting approximately 90 to 120 minutes . Aim to set a wake-up time that allots for at least four full sleep cycles.\n\nFor the most accurate results, use the sleep calculator above to determine the best wake-up time based on your age and bedtime.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/person-stretch.png)\n\nSleep is critical for nearly every system of the body. Getting enough sleep each night allows the mind and body to reap sleep’s restorative benefits and avoid the consequences of [sleep deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation).\n\n### What Happens During Sleep\nFrom an outside perspective, all sleep may look the same, but in reality, it involves complex processes with four distinct stages that make up a [sleep cycle](https:\/\/www.sleepfoundation.org\/stages-of-sleep). On a typical night, an individual cycles through all four sleep stages in order several times.\n\n![The sleep cycle goes through stages of light sleep, deep sleep, and active REM sleep.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/12\/SF-23-022_SleepCycle_Pie_Desktop-1024x717.png)\n\n![The sleep cycle goes through stages of light sleep, deep sleep, and active REM sleep.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/12\/SF-23-022_SleepCycle_Pie_Mobile-895x1024.png)\n\nThe first three stages of the sleep cycle are collectively known as [non-rapid eye movement (NREM) sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep\/nrem-sleep). Stages 1 and 2 are lighter sleep, during which the body and mind begin to relax and slow down. Stage 3 is deep sleep, which is believed to be vital for both physical and mental recuperation.\n\nThe fourth stage of sleep is [rapid eye movement (REM) sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep\/rem-sleep). In this stage, most of the body is temporarily paralyzed, but brain activity dramatically increases and the eyes rapidly move behind closed lids. The most intense dreaming occurs during REM sleep, which empowers memory and complex thinking when a person is awake.\n\n![Graph showing how the sleep cycle changes during the night. ](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/03\/SF-23-069_SleepCycle_Chart_Desktop-1024x652.png)\n\n![Graph showing how the sleep cycle changes during the night. ](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/03\/SF-23-069_SleepCycle_Chart_Mobile-796x1024.png)\n\nIn the earlier sleep cycles of the night, more time is spent in NREM sleep. In later sleep cycles, we experience more REM sleep. Researchers believe the combination of NREM and REM sleep over the course of the night is what enables you to wake up refreshed both physically and mentally.\n\nWhen you don’t get enough sleep, you don’t properly progress through these sleep cycles. Without the proper balance of NREM and REM sleep, you won’t get the rest that you need, which can lead to widespread health consequences.\n\n### Consequences of Sleep Deprivation\n[Sleep deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation) has short- and long-term impacts on physical, emotional, and mental health . Immediately following a night of poor sleep, you may experience lack of energy or excessive daytime sleepiness that makes it hard to focus. You may doze off unexpectedly, which can be especially risky while driving.\n\nYou may not completely fall asleep, but your [reaction time](https:\/\/www.sleepfoundation.org\/sleep-deprivation\/sleep-deprivation-and-reaction-time) is worsened, which can increase the risk of accidents. Sleep deprivation is associated with irritability and mood problems and can hinder cognitive processes including memory, decision-making, and problem-solving abilities. As a result, you may suffer lower academic achievement or reduced work productivity.\n\nLack of sleep can also negatively affect physical performance and impair your [immune system](https:\/\/www.sleepfoundation.org\/physical-health\/how-sleep-affects-immunity), increasing the risk of getting sick. On a long-term basis, lack of sleep has been linked to a wide range of health problems , including weight gain and obesity, diabetes, heart disease and [other cardiovascular issues](https:\/\/www.sleepfoundation.org\/sleep-deprivation\/how-sleep-deprivation-affects-your-heart), depression and anxiety, pain, and hormonal abnormalities. Studies have consistently found lack of sleep to be affiliated with reduced quantity and quality of life.\n\n## How Do I Get Better Sleep?\nA number of simple lifestyle changes can be implemented to [improve sleep](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/healthy-sleep-tips), which can lead to better physical, cognitive, and emotional wellness.\n\n- **Dedicate time to self-care:** Developing a relaxing routine before bed can promote healthy sleep. Try yoga, meditation, journaling, reading, or listening to calming music.\n- **Avoid caffeine:** Stimulants, especially when ingested in the afternoon and evening, can disrupt the body’s circadian rhythm, making it harder to fall and stay asleep.\n- **Reduce alcohol consumption before bed:** Research has shown that [alcohol consumption](https:\/\/www.sleepfoundation.org\/nutrition\/alcohol-and-sleep) hinders sleep quality.\n- **Put away electronic devices:** Smartphones, tablets, and other electronic devices emit [blue light](https:\/\/www.sleepfoundation.org\/bedroom-environment\/blue-light) that can disrupt circadian rhythms and hinder melatonin production in the brain. Aim to put them away at least 30 minutes before bedtime.\n- **Exercise daily:** Even low impact movement, such as a 30-minute walk, can have a positive impact on sleep.\n- **Get some sunlight:** Exposure to natural light blocks melatonin production during waking hours, boosting daytime alertness and promoting relaxation during the night.\n- **Make the bedroom dark and quiet:** A [tranquil bedroom](https:\/\/www.sleepfoundation.org\/bedroom-environment\/how-to-design-the-ideal-bedroom-for-sleep) free of both natural and artificial light can train the body to associate that space with sleep. A sleep mask and earplugs can reduce disruptions.\n- **Choose a supportive mattress:** Everyone is unique, and preferences for sleep accessories vary. Finding the right [mattress](https:\/\/www.sleepfoundation.org\/best-mattress) and [bedding](https:\/\/www.sleepfoundation.org\/best-sheets) can contribute to a more comfortable sleep environment.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of product specialists, sleep health professionals, and people just like you. Whether you’re searching for the perfect mattress or need expert sleep advice, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\n\n![Danielle Pacheco](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/08\/Danielle-Pacheco-150x150.png)\n\nWritten By\n\n### Danielle Pacheco,  Contributing Writer\n\nDanielle is originally from Vancouver, BC, where she has spent many hours staring at her ceiling trying to fall asleep. Danielle studied the science of sleep with a degree in psychology at the University of British Columbia.\n\n![Abhinav Singh, MD, MPH, FAASM](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/07\/Dr.-Abhinav-Singh-SF-150x150.jpg)\n\nMedically Reviewed By\n\n### Abhinav Singh, MD, MPH, FAASM,  Sleep Medicine Physician   MD\n\nDr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education.\n\n[Learn more about our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#team)\n\n## References 8 Sources\n1. Liu, Y., Wheaton, A. G., Chapman, D. P., Cunningham, T. J., Lu, H., & Croft, J. B. (2016). Prevalence of healthy sleep duration among adults–United States, 2014. MMWR. Morbidity and mortality weekly report, 65(6), 137–141.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/26890214\/>\n2. Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/27707447\/>\n3. McNamara, P., Auerbach, S., Johnson, P., Harris, E., Doros, G. (2010). Impact of REM sleep on distortions of self-concept, mood and memory in depressed\/anxious participants. Journal of Affective Disorders, 122(3), 198–207.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/19631989\/>\n4. Schwab, R. J. (2022, May). Overview of sleep. Merck Manual Consumer Version.\n   <https:\/\/www.merckmanuals.com\/home\/brain,-spinal-cord,-and-nerve-disorders\/sleep-disorders\/overview-of-sleep>\n5. National Institute of Neurological Disorders and Stroke. (2022, September 26). Brain basics: Understanding sleep.\n   <https:\/\/www.ninds.nih.gov\/health-information\/patient-caregiver-education\/brain-basics-understanding-sleep>\n6. National Heart, Lung, and Blood Institute (NHLBI). (2022, March 24). Sleep deprivation and deficiency.\n   <https:\/\/www.nhlbi.nih.gov\/health-topics\/sleep-deprivation-and-deficiency>\n7. Durmer, J. S. & Dinges, D. F. (2005). Neurocognitive consequences of sleep deprivation. Seminars in Neurology, 25(1), 117–129.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/15798944\/>\n8. Colten, H. R., Altevogt, B. M., & Institute of Medicine (US) Committee on Sleep Medicine and Research (Eds.). (2006). Sleep disorders and sleep deprivation: An unmet public health problem. National Academies Press (US).\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/20669438\/>","meta_canonical":null}

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Boilerpipe Text	Skip to content When you buy through our links, we may earn a commission. Products or services may be offered by an affiliated entity. Learn more. Table of Contents Age Range Sleep Schedule Results It typically takes 15 minutes to fall asleep. If you’re 26-64 years old and want to at , you should at one of the following times: Recommended bedtime Go to sleep at Wake time Recommended wake time Hours in Bed ( Sleep Cycles) Recommended bedtime Go to sleep at Wake time Recommended wake time Hours in Bed ( Sleep Cycles) Key Takeaways Most healthy adults should aim for 7 to 9 hours of sleep a night, though the exact amount depends on your age, activity level, and health status. It’s important to stick to a consistent sleep schedule, going to sleep and waking up at the same time every day. A healthy sleep cycle consists of light sleep, deep sleep, and REM sleep in roughly 90-minute intervals throughout the night. Sleep deprivation can impair concentration, slow reaction times, and increase the risk of accidents and chronic health problems. Sleep is a critical pillar of health. The quality of your sleep impacts core metabolic functions like immunity, cardiovascular health, and cognition. Use the sleep calculator to develop an optimal sleep schedule based on your unique biology and lifestyle preferences, including your age and either your bedtime or wake-up time. The sleep calculator is simple to use and ensures your schedule allows ample time for rest. Some people do not know how much sleep they should get or simply do not budget enough time for sleep . Most adults should get seven to nine hours of sleep per night. Babies, young children, and teens need more sleep than adults do. The following sleep recommendations provide an overview of how much sleep most people need, but the exact amount of sleep a specific person should get depends on other factors , such as their overall health. A doctor is in the best position to make a detailed sleep recommendation for any individual based on their unique situation. Age Range Recommended Daily Sleep 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 Teens 13-18 years 8-10 hours Adult 18 years and older 7 or more hours Start sleeping better with a Home Sleep Study Take a one-night sleep study in your own bed, review results with a certified sleep expert, and get a personalized treatment plan. Get Started 4.8 55,000+ patients There’s no “one size fits all” bedtime, but there are ways to determine optimal bed and wake-up times based on age, geographic location, lifestyle preferences, and obligations like work and school. Experts suggest sticking to a consistent sleep schedule , waking up and falling asleep at the same time each day, even on weekends and days off. It’s also generally healthiest to be awake during the majority of daylight hours, and asleep during dark periods. It’s important to choose a wake-up time that fits well with your schedule but also ensures that you aren’t disrupting a sleep cycle. Waking up in the middle of a sleep cycle can leave residual feelings of sleepiness and can compromise cognitive function and mood during the day. The average adult cycles through each stage of sleep several times per night, with each sleep cycle lasting approximately 90 to 120 minutes . Aim to set a wake-up time that allots for at least four full sleep cycles. For the most accurate results, use the sleep calculator above to determine the best wake-up time based on your age and bedtime. Sleep is critical for nearly every system of the body. Getting enough sleep each night allows the mind and body to reap sleep’s restorative benefits and avoid the consequences of sleep deprivation . What Happens During Sleep From an outside perspective, all sleep may look the same, but in reality, it involves complex processes with four distinct stages that make up a sleep cycle . On a typical night, an individual cycles through all four sleep stages in order several times. The first three stages of the sleep cycle are collectively known as non-rapid eye movement (NREM) sleep . Stages 1 and 2 are lighter sleep, during which the body and mind begin to relax and slow down. Stage 3 is deep sleep, which is believed to be vital for both physical and mental recuperation. The fourth stage of sleep is rapid eye movement (REM) sleep . In this stage, most of the body is temporarily paralyzed, but brain activity dramatically increases and the eyes rapidly move behind closed lids. The most intense dreaming occurs during REM sleep, which empowers memory and complex thinking when a person is awake. In the earlier sleep cycles of the night, more time is spent in NREM sleep. In later sleep cycles, we experience more REM sleep. Researchers believe the combination of NREM and REM sleep over the course of the night is what enables you to wake up refreshed both physically and mentally. When you don’t get enough sleep, you don’t properly progress through these sleep cycles. Without the proper balance of NREM and REM sleep, you won’t get the rest that you need, which can lead to widespread health consequences. Consequences of Sleep Deprivation Sleep deprivation has short- and long-term impacts on physical, emotional, and mental health . Immediately following a night of poor sleep, you may experience lack of energy or excessive daytime sleepiness that makes it hard to focus. You may doze off unexpectedly, which can be especially risky while driving. You may not completely fall asleep, but your reaction time is worsened, which can increase the risk of accidents. Sleep deprivation is associated with irritability and mood problems and can hinder cognitive processes including memory, decision-making, and problem-solving abilities. As a result, you may suffer lower academic achievement or reduced work productivity. Lack of sleep can also negatively affect physical performance and impair your immune system , increasing the risk of getting sick. On a long-term basis, lack of sleep has been linked to a wide range of health problems , including weight gain and obesity, diabetes, heart disease and other cardiovascular issues , depression and anxiety, pain, and hormonal abnormalities. Studies have consistently found lack of sleep to be affiliated with reduced quantity and quality of life. How Do I Get Better Sleep? A number of simple lifestyle changes can be implemented to improve sleep , which can lead to better physical, cognitive, and emotional wellness. Dedicate time to self-care: Developing a relaxing routine before bed can promote healthy sleep. Try yoga, meditation, journaling, reading, or listening to calming music. Avoid caffeine: Stimulants, especially when ingested in the afternoon and evening, can disrupt the body’s circadian rhythm, making it harder to fall and stay asleep. Reduce alcohol consumption before bed: Research has shown that alcohol consumption hinders sleep quality. Put away electronic devices: Smartphones, tablets, and other electronic devices emit blue light that can disrupt circadian rhythms and hinder melatonin production in the brain. Aim to put them away at least 30 minutes before bedtime. Exercise daily: Even low impact movement, such as a 30-minute walk, can have a positive impact on sleep. Get some sunlight: Exposure to natural light blocks melatonin production during waking hours, boosting daytime alertness and promoting relaxation during the night. Make the bedroom dark and quiet: A tranquil bedroom free of both natural and artificial light can train the body to associate that space with sleep. A sleep mask and earplugs can reduce disruptions. Choose a supportive mattress: Everyone is unique, and preferences for sleep accessories vary. Finding the right mattress and bedding can contribute to a more comfortable sleep environment. Still have questions? Ask our community! Join our Sleep Care Community — a trusted hub of product specialists, sleep health professionals, and people just like you. Whether you’re searching for the perfect mattress or need expert sleep advice, we’ve got you covered. Get personalized guidance from the experts who know sleep best. Written By Danielle Pacheco, Contributing Writer Danielle is originally from Vancouver, BC, where she has spent many hours staring at her ceiling trying to fall asleep. Danielle studied the science of sleep with a degree in psychology at the University of British Columbia. Medically Reviewed By Abhinav Singh, MD, MPH, FAASM, Sleep Medicine Physician MD Dr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education. Learn more about our Editorial Team References 8 Sources Liu, Y., Wheaton, A. G., Chapman, D. P., Cunningham, T. J., Lu, H., & Croft, J. B. (2016). Prevalence of healthy sleep duration among adults–United States, 2014. MMWR. Morbidity and mortality weekly report, 65(6), 137–141. https://pubmed.ncbi.nlm.nih.gov/26890214/ Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561. https://pubmed.ncbi.nlm.nih.gov/27707447/ McNamara, P., Auerbach, S., Johnson, P., Harris, E., Doros, G. (2010). Impact of REM sleep on distortions of self-concept, mood and memory in depressed/anxious participants. Journal of Affective Disorders, 122(3), 198–207. https://pubmed.ncbi.nlm.nih.gov/19631989/ Schwab, R. J. (2022, May). Overview of sleep. Merck Manual Consumer Version. https://www.merckmanuals.com/home/brain,-spinal-cord,-and-nerve-disorders/sleep-disorders/overview-of-sleep National Institute of Neurological Disorders and Stroke. (2022, September 26). Brain basics: Understanding sleep. https://www.ninds.nih.gov/health-information/patient-caregiver-education/brain-basics-understanding-sleep National Heart, Lung, and Blood Institute (NHLBI). (2022, March 24). Sleep deprivation and deficiency. https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency Durmer, J. S. & Dinges, D. F. (2005). Neurocognitive consequences of sleep deprivation. Seminars in Neurology, 25(1), 117–129. https://pubmed.ncbi.nlm.nih.gov/15798944/ Colten, H. R., Altevogt, B. M., & Institute of Medicine (US) Committee on Sleep Medicine and Research (Eds.). (2006). Sleep disorders and sleep deprivation: An unmet public health problem. National Academies Press (US). https://pubmed.ncbi.nlm.nih.gov/20669438/
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Start Here](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - [The Best Anti-Snoring Mouthpieces](https://www.sleepfoundation.org/best-anti-snoring-mouthpieces-and-mouthguards) - [Mouth Taping](https://www.sleepfoundation.org/snoring/mouth-taping-for-sleep) - [CPAP Alternatives](https://www.sleepfoundation.org/sleep-apnea/alternatives-to-cpap) - [The Best Sleep Apps of 2026](https://www.sleepfoundation.org/best-sleep-apps) - [The Best Magnesium Supplements](https://www.sleepfoundation.org/magnesium/best-magnesium-for-sleep) - [Best Sleep Supplements](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids) - Sleep Environment - [The Best Sleep Trackers We've Tested](https://www.sleepfoundation.org/best-sleep-trackers) - [Top-Rated White Noise Machines](https://www.sleepfoundation.org/best-sleep-products/best-white-noise-machines) - [The Best Adjustable Beds](https://www.sleepfoundation.org/best-adjustable-bed) - [Our Favorite Bed Frames](https://www.sleepfoundation.org/best-bed-frames) - [Blue Light Blocking Glasses](https://www.sleepfoundation.org/best-sleep-products/best-blue-light-blocking-glasses) - [Wake-Up Lights](https://www.sleepfoundation.org/best-sleep-products/best-wake-up-lights) - [Sleep Masks](https://www.sleepfoundation.org/best-sleep-products/best-sleep-masks) SLEEP HEALTH & WELLNESS - Mattresses Mattresses - [All](https://www.sleepfoundation.org/best-mattress) - [Best Mattress of 2026](https://www.sleepfoundation.org/best-mattress) - Best of - SLEEPER TYPE - [Best Mattress for Side Sleepers](https://www.sleepfoundation.org/best-mattress/best-mattress-for-side-sleepers) - [Best Mattress for Back Pain](https://www.sleepfoundation.org/best-mattress/best-mattress-for-back-pain) - [Best Mattress for Hip Pain](https://www.sleepfoundation.org/best-mattress/best-mattress-for-hip-pain) - [Best Mattress for Heavy People](https://www.sleepfoundation.org/best-mattress/best-mattress-for-heavy-sleepers) - MATERIAL - [Best Memory Foam Mattress](https://www.sleepfoundation.org/best-mattress/best-memory-foam-mattress) - [Best Latex Mattress](https://www.sleepfoundation.org/best-mattress/best-latex-mattress) - [Best Innerspring Mattress](https://www.sleepfoundation.org/best-mattress/best-innerspring-mattress) - [Best Hybrid Mattress](https://www.sleepfoundation.org/best-mattress/best-hybrid-mattress) - COMFORT - [Best Cooling Mattress](https://www.sleepfoundation.org/best-mattress/best-cooling-mattress) - [Best Firm Mattress](https://www.sleepfoundation.org/best-mattress/best-firm-mattress) - [Best Organic Mattress](https://www.sleepfoundation.org/best-mattress/best-organic-mattresses) - [Most Comfortable Mattress](https://www.sleepfoundation.org/best-mattress/most-comfortable-mattresses) - OTHER - [Best Mattress in a Box](https://www.sleepfoundation.org/best-mattress/best-mattress-in-a-box) - [Best Affordable Mattress](https://www.sleepfoundation.org/best-mattress/best-cheap-mattress) - [Best King Size Mattress](https://www.sleepfoundation.org/best-mattress/best-king-mattress) - [Best Mattress for Kids](https://www.sleepfoundation.org/best-mattress/best-mattress-for-kids) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - Reviews - POPULAR BRANDS - [Casper](https://www.sleepfoundation.org/mattress-reviews/casper-mattress-review) - [Saatva](https://www.sleepfoundation.org/mattress-reviews/saatva-mattress-review) - [Sleep Number](https://www.sleepfoundation.org/mattress-reviews/sleep-number-classic-series-mattress-review) - FOAM - [Nectar Mattress](https://www.sleepfoundation.org/mattress-reviews/nectar-mattress-review) - [Bear](https://www.sleepfoundation.org/mattress-reviews/bear-mattress-review) - [Loom & Leaf](https://www.sleepfoundation.org/mattress-reviews/loom-and-leaf-mattress-review) - [Tempur-Pedic](https://www.sleepfoundation.org/mattress-reviews/tempurpedic-adapt-mattress-review) - HYBRID - [Helix Mattress](https://www.sleepfoundation.org/mattress-reviews/helix-mattress-review) - [DreamCloud Mattress](https://www.sleepfoundation.org/mattress-reviews/dreamcloud-mattress-review) - [WinkBed Mattress](https://www.sleepfoundation.org/mattress-reviews/winkbed-mattress-review) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - Compare - MATTRESS MATCH - [Mattress Finder Tool](https://www.sleepfoundation.org/mattress-quiz/results) - [Take the Mattress Quiz](https://www.sleepfoundation.org/mattress-quiz) - POPULAR BRANDS - [Nectar vs. Casper](https://www.sleepfoundation.org/mattress-comparisons/nectar-vs-casper) - [Tempur-Pedic vs. Sleep Number](https://www.sleepfoundation.org/mattress-comparisons/tempurpedic-vs-sleep-number) - LEARN - [Do You Need a Box Spring?](https://www.sleepfoundation.org/mattress-information/do-you-need-a-box-spring) - [What is Memory Foam?](https://www.sleepfoundation.org/mattress-information/what-is-memory-foam) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - [All Mattresses](https://www.sleepfoundation.org/best-mattress) - Bedding Bedding - [All](https://www.sleepfoundation.org/best-bedding) - Pillows & Bedding - PILLOWS - [The Best Pillows of 2026](https://www.sleepfoundation.org/best-pillows) - [The Best Pillows for Side Sleepers](https://www.sleepfoundation.org/best-pillows/best-pillow-for-side-sleepers) - [The Best Pillows for Neck Pain](https://www.sleepfoundation.org/best-pillows/best-pillow-for-neck-pain) - 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MATTRESS PADS - [Best Mattress Pads](https://www.sleepfoundation.org/best-mattress-pads) - [Cooling Mattress Pads](https://www.sleepfoundation.org/best-mattress-pads/best-cooling-mattress-pad) - PROTECTORS - [The Best Mattress Protectors of 2026](https://www.sleepfoundation.org/best-mattress-protectors) - [Best Full Mattress Encasements](https://www.sleepfoundation.org/best-mattress-protectors/best-mattress-encasements) - [![Best Cooling Comforters of 2026](https://www.sleepfoundation.org/wp-content/uploads/2020/09/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https://www.sleepfoundation.org/best-bedding/best-cooling-comforter) - [All Bedding](https://www.sleepfoundation.org/best-bedding) - Sleep Solutions Sleep Solutions - [All Solutions](https://www.sleepfoundation.org/sleep-solutions) - Get Sleep Tested - AT-HOME TESTING - [Buy an At-Home Sleep Test](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - [What's an At-Home Sleep Test?](https://www.sleepfoundation.org/sleep-studies/at-home-sleep-study) - IN-LAB TESTING - [How Does a Sleep Study Work?](https://www.sleepfoundation.org/sleep-studies/how-does-a-sleep-study-work) - [How Much Does a Sleep Study Cost?](https://www.sleepfoundation.org/sleep-studies/how-much-does-a-sleep-study-cost) - [![At Home Sleep Study](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https://www.sleepfoundation.org/home-sleep-test) [![ResMed\_AirSense\_11\_Machine\_Package\_1](https://www.sleepfoundation.org/wp-content/uploads/2021/01/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https://www.sleepfoundation.org/best-cpap-machines) - Sleep Therapy - CPAP - [The Best CPAP Machines](https://www.sleepfoundation.org/best-cpap-machines) - [Top-Rated CPAP Masks](https://www.sleepfoundation.org/best-cpap-mask) - [Need Therapy? 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But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - Improve Your Sleep - SLEEP HABITS - [The Ultimate Sleep Improvement Plan](https://www.sleepfoundation.org/sleep-habits) - [The 20 Most Proven Sleep Tips](https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips) - [Sleep Hygiene](https://www.sleepfoundation.org/sleep-hygiene) - SLEEP AIDS - [Melatonin](https://www.sleepfoundation.org/melatonin) - [Magnesium](https://www.sleepfoundation.org/magnesium) - [The Most Effective Sleep Aids](https://www.sleepfoundation.org/sleep-aids) - TOOLS & PRODUCTS - [Sleep Calculator](https://www.sleepfoundation.org/sleep-calculator) - [7 Nights to Better Sleep](https://www.sleepfoundation.org/sleep-habits/7-night-sleep-habit-builder) - [Submit Your Sleep Story](https://www.sleepfoundation.org/about-us/submit-your-sleep-story) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - Understand Your Sleep - SCIENCE OF SLEEP - [How Sleep Works](https://www.sleepfoundation.org/how-sleep-works) - [Circadian Rhythm](https://www.sleepfoundation.org/circadian-rhythm) - [The Stages of Sleep](https://www.sleepfoundation.org/stages-of-sleep) - IMPACTS - [Snoring](https://www.sleepfoundation.org/snoring) - [Sleep Deprivation](https://www.sleepfoundation.org/sleep-deprivation) - [How Electronics Affect Your Sleep](https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep) - STATISTICS - [Sleep Data & Research](https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics) - [How Much Sleep Do We Need?](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - [All Health](https://www.sleepfoundation.org/sleep-topics) - About Us About Us - Who We Are - OUR MISSION - [What We Do](https://www.sleepfoundation.org/about-us) - [Our Team](https://www.sleepfoundation.org/about-us/who-we-are) - OUR MEDICAL TEAM - [Medical Advisory Board](https://www.sleepfoundation.org/about-us/who-we-are#medical-advisory-board) - OUR PROCESS - [Editorial Policy](https://www.sleepfoundation.org/about-us/editorial-policy) - [How We Review Products](https://www.sleepfoundation.org/research-methodology) - [![Test Lab: Expert Tested. Sleeper Approved.](https://www.sleepfoundation.org/wp-content/uploads/2021/08/Bedroom-Environment-1-300x125.jpg) Test Lab: Expert Tested. 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Products or services may be offered by an affiliated entity. [Learn more.](https://www.sleepfoundation.org/about-us/advertising-disclosure) # Sleep Calculator Your Personalized Tool for Better Sleep Table of Contents Table of Contents - [How Much Sleep Do I Need?](https://www.sleepfoundation.org/sleep-calculator#sleep-cycle-calculator--how-to-determine-how-much-sleep-you-need) - [What Time Should I Go to Bed?](https://www.sleepfoundation.org/sleep-calculator#what-time-should-i-go-to-sleep) - [What Time Should I Wake Up?](https://www.sleepfoundation.org/sleep-calculator#what-time-should-i-wake-up) - [Why Is It Important to Get Enough Sleep?](https://www.sleepfoundation.org/sleep-calculator#why-is-it-important-to-get-enough-sleep) - [How Do I Get Better Sleep?](https://www.sleepfoundation.org/sleep-calculator#how-to-improve-sleep-and-sleep-hygiene) ![](https://www.sleepfoundation.org/wp-content/plugins/ocm-sleep-calculator/static/img/Moon.svg) # Sleep Calculator Age Range 0-3 Months 4-11 Months 1-2 Years 3-5 Years 6-13 Years 14-17 Years 18-25 Years 26-35 Years 36-45 Years 46-55 Years 56-64 Years 65+ Years Sleep Schedule I want to wake up at...Wake up at ![](https://www.sleepfoundation.org/wp-content/plugins/ocm-sleep-calculator/static/img/Sun.svg) I want to go to bed at...Go to bed at ![](https://www.sleepfoundation.org/wp-content/plugins/ocm-sleep-calculator/static/img/Moon-filled.svg) Calculate Results It typically takes 15 minutes to fall asleep. If you’re 26-64 years old and want to at , you should at one of the following times: ![](https://www.sleepfoundation.org/wp-content/plugins/ocm-sleep-calculator/static/img/Moon-filled-green.svg) Recommended bedtime Go to sleep at ![](https://www.sleepfoundation.org/wp-content/plugins/ocm-sleep-calculator/static/img/Sun-filled.svg) Wake time Recommended wake time Hours in Bed ( Sleep Cycles) ![](https://www.sleepfoundation.org/wp-content/plugins/ocm-sleep-calculator/static/img/Moon-filled-green.svg) Recommended bedtime Go to sleep at ![](https://www.sleepfoundation.org/wp-content/plugins/ocm-sleep-calculator/static/img/Sun-filled.svg) Wake time Recommended wake time Hours in Bed ( Sleep Cycles) Go Back Key Takeaways - Most healthy adults should aim for 7 to 9 hours of sleep a night, though the exact amount depends on your age, activity level, and health status. - It’s important to stick to a consistent sleep schedule, going to sleep and waking up at the same time every day. - A healthy sleep cycle consists of light sleep, deep sleep, and REM sleep in roughly 90-minute intervals throughout the night. - Sleep deprivation can impair concentration, slow reaction times, and increase the risk of accidents and chronic health problems. Sleep is a critical pillar of health. The quality of your sleep impacts core metabolic functions like immunity, cardiovascular health, and cognition. Use the sleep calculator to develop an optimal sleep schedule based on your unique biology and lifestyle preferences, including your age and either your bedtime or wake-up time. The sleep calculator is simple to use and ensures your schedule allows ample time for rest. ## How Much Sleep Do I Need? Some people do not know how much sleep they should get or simply do not budget enough time for sleep [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/sleep-calculator#references-81034) . Most adults should get seven to nine hours of sleep per night. [Babies, young children, and teens](https://www.sleepfoundation.org/children-and-sleep/how-much-sleep-do-kids-need) need more sleep than adults do. The following sleep recommendations provide an overview of [how much sleep](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need) most people need, but the exact amount of sleep a specific person should get depends on other factors [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/sleep-calculator#references-178728) , such as their overall health. A doctor is in the best position to make a detailed sleep recommendation for any individual based on their unique situation. \| \| Age Range \| Recommended Daily Sleep \| \|---\|---\|---\| \| 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 \| \| Teens \| 13-18 years \| 8-10 hours \| \| Adult \| 18 years and older \| 7 or more hours \| ## Start sleeping better with a Home Sleep Study Take a one-night sleep study in your own bed, review results with a certified sleep expert, and get a personalized treatment plan. [Get Started](https://sleepdoctor.com/cart/41836382290016:1?storefront=false&discount=SF-SSPZ40A7S9MW&cta_location=hst_global) 4\.8 55,000+ patients ![SF\_HST\_CTA\_Image-1](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1.png) ## What Time Should I Go to Bed? There’s no “one size fits all” bedtime, but there are ways to determine optimal bed and wake-up times based on age, geographic location, lifestyle preferences, and obligations like work and school. Experts suggest sticking to a [consistent sleep schedule](https://www.sleepfoundation.org/sleep-hygiene/how-to-reset-your-sleep-routine), waking up and falling asleep at the same time each day, even on weekends and days off. It’s also generally healthiest to be awake during the majority of daylight hours, and asleep during dark periods. ## What Time Should I Wake Up? It’s important to choose a wake-up time that fits well with your schedule but also ensures that you aren’t disrupting a sleep cycle. Waking up in the middle of a sleep cycle can leave residual feelings of sleepiness and can compromise cognitive function and mood [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/sleep-calculator#references-173989) during the day. The average adult cycles through each stage of sleep several times per night, with each sleep cycle lasting approximately 90 to 120 minutes [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https://www.sleepfoundation.org/sleep-calculator#references-129972) . Aim to set a wake-up time that allots for at least four full sleep cycles. For the most accurate results, use the sleep calculator above to determine the best wake-up time based on your age and bedtime. ![](https://www.sleepfoundation.org/wp-content/uploads/2023/02/person-stretch.png) ## Why Is It Important to Get Enough Sleep? Sleep is critical for nearly every system [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Institute of Neurological Disorders and Stroke (NINDS)NINDS aims to seek fundamental knowledge about the brain and nervous system and to use that knowledge to reduce the burden of neurological disease.[View Source](https://www.sleepfoundation.org/sleep-calculator#references-129043) of the body. Getting enough sleep each night allows the mind and body to reap sleep’s restorative benefits and avoid the consequences of [sleep deprivation](https://www.sleepfoundation.org/sleep-deprivation). ### What Happens During Sleep From an outside perspective, all sleep may look the same, but in reality, it involves complex processes with four distinct stages that make up a [sleep cycle](https://www.sleepfoundation.org/stages-of-sleep). On a typical night, an individual cycles through all four sleep stages in order several times. ![The sleep cycle goes through stages of light sleep, deep sleep, and active REM sleep.](https://www.sleepfoundation.org/wp-content/uploads/2021/12/SF-23-022_SleepCycle_Pie_Desktop-1024x717.png) ![The sleep cycle goes through stages of light sleep, deep sleep, and active REM sleep.](https://www.sleepfoundation.org/wp-content/uploads/2021/12/SF-23-022_SleepCycle_Pie_Mobile-895x1024.png) The first three stages of the sleep cycle are collectively known as [non-rapid eye movement (NREM) sleep](https://www.sleepfoundation.org/stages-of-sleep/nrem-sleep). Stages 1 and 2 are lighter sleep, during which the body and mind begin to relax and slow down. Stage 3 is deep sleep, which is believed to be vital for both physical and mental recuperation. The fourth stage of sleep is [rapid eye movement (REM) sleep](https://www.sleepfoundation.org/stages-of-sleep/rem-sleep). In this stage, most of the body is temporarily paralyzed, but brain activity dramatically increases and the eyes rapidly move behind closed lids. The most intense dreaming occurs during REM sleep, which empowers memory and complex thinking when a person is awake. ![Graph showing how the sleep cycle changes during the night. ](https://www.sleepfoundation.org/wp-content/uploads/2023/03/SF-23-069_SleepCycle_Chart_Desktop-1024x652.png) ![Graph showing how the sleep cycle changes during the night. ](https://www.sleepfoundation.org/wp-content/uploads/2023/03/SF-23-069_SleepCycle_Chart_Mobile-796x1024.png) In the earlier sleep cycles of the night, more time is spent in NREM sleep. In later sleep cycles, we experience more REM sleep. Researchers believe the combination of NREM and REM sleep over the course of the night is what enables you to wake up refreshed both physically and mentally. When you don’t get enough sleep, you don’t properly progress through these sleep cycles. Without the proper balance of NREM and REM sleep, you won’t get the rest that you need, which can lead to widespread health consequences. ### Consequences of Sleep Deprivation [Sleep deprivation](https://www.sleepfoundation.org/sleep-deprivation) has short- and long-term impacts on physical, emotional, and mental health [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Heart, Lung, and Blood Institute (NHLBI)The NHLBI is the nation's leader in the prevention and treatment of heart, lung, blood and sleep disorders.[View Source](https://www.sleepfoundation.org/sleep-calculator#references-178733) . Immediately following a night of poor sleep, you may experience lack of energy or excessive daytime sleepiness that makes it hard to focus. You may doze off unexpectedly, which can be especially risky while driving. You may not completely fall asleep, but your [reaction time](https://www.sleepfoundation.org/sleep-deprivation/sleep-deprivation-and-reaction-time) is worsened, which can increase the risk of accidents. Sleep deprivation is associated with irritability and mood problems [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/sleep-calculator#references-80149) and can hinder cognitive processes including memory, decision-making, and problem-solving abilities. As a result, you may suffer lower academic achievement or reduced work productivity. Lack of sleep can also negatively affect physical performance and impair your [immune system](https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity), increasing the risk of getting sick. On a long-term basis, lack of sleep has been linked to a wide range of health problems [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/sleep-calculator#references-178736) , including weight gain and obesity, diabetes, heart disease and [other cardiovascular issues](https://www.sleepfoundation.org/sleep-deprivation/how-sleep-deprivation-affects-your-heart), depression and anxiety, pain, and hormonal abnormalities. Studies have consistently found lack of sleep to be affiliated with reduced quantity and quality of life. ## How Do I Get Better Sleep? A number of simple lifestyle changes can be implemented to [improve sleep](https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips), which can lead to better physical, cognitive, and emotional wellness. - Dedicate time to self-care: Developing a relaxing routine before bed can promote healthy sleep. Try yoga, meditation, journaling, reading, or listening to calming music. - Avoid caffeine: Stimulants, especially when ingested in the afternoon and evening, can disrupt the body’s circadian rhythm, making it harder to fall and stay asleep. - Reduce alcohol consumption before bed: Research has shown that [alcohol consumption](https://www.sleepfoundation.org/nutrition/alcohol-and-sleep) hinders sleep quality. - Put away electronic devices: Smartphones, tablets, and other electronic devices emit [blue light](https://www.sleepfoundation.org/bedroom-environment/blue-light) that can disrupt circadian rhythms and hinder melatonin production in the brain. Aim to put them away at least 30 minutes before bedtime. - Exercise daily: Even low impact movement, such as a 30-minute walk, can have a positive impact on sleep. - Get some sunlight: Exposure to natural light blocks melatonin production during waking hours, boosting daytime alertness and promoting relaxation during the night. - Make the bedroom dark and quiet: A [tranquil bedroom](https://www.sleepfoundation.org/bedroom-environment/how-to-design-the-ideal-bedroom-for-sleep) free of both natural and artificial light can train the body to associate that space with sleep. A sleep mask and earplugs can reduce disruptions. - Choose a supportive mattress: Everyone is unique, and preferences for sleep accessories vary. Finding the right [mattress](https://www.sleepfoundation.org/best-mattress) and [bedding](https://www.sleepfoundation.org/best-sheets) can contribute to a more comfortable sleep environment. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of product specialists, sleep health professionals, and people just like you. Whether you’re searching for the perfect mattress or need expert sleep advice, we’ve got you covered. Get personalized guidance from the experts who know sleep best. [About Our Editorial Team](https://www.sleepfoundation.org/about-us) ![Danielle Pacheco](https://www.sleepfoundation.org/wp-content/uploads/2020/08/Danielle-Pacheco-150x150.png) Written By ### Danielle Pacheco, Contributing Writer Danielle is originally from Vancouver, BC, where she has spent many hours staring at her ceiling trying to fall asleep. Danielle studied the science of sleep with a degree in psychology at the University of British Columbia. ![Abhinav Singh, MD, MPH, FAASM](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Dr.-Abhinav-Singh-SF-150x150.jpg) Medically Reviewed By ### Abhinav Singh, MD, MPH, FAASM, Sleep Medicine Physician MD Dr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education. [Learn more about our Editorial Team](https://www.sleepfoundation.org/about-us/who-we-are#team) - Share - [![Share on Facebook](https://www.sleepfoundation.org/wp-content/plugins/ocm-social-networks-shortcode/assets/images/Facebook.svg)](https://www.facebook.com/dialog/feed?app_id=495325298308657&link=https://www.sleepfoundation.org/sleep-calculator) - [![Share on Twitter](https://www.sleepfoundation.org/wp-content/plugins/ocm-social-networks-shortcode/assets/images/Twitter.svg)](https://twitter.com/intent/tweet?text=Sleep%20Calculator&url=https://www.sleepfoundation.org/sleep-calculator&original_referer=https://www.sleepfoundation.org/sleep-calculator) - [![Email](https://www.sleepfoundation.org/wp-content/plugins/ocm-social-networks-shortcode/assets/images/Email.svg)](<mailto:?subject=I wanted you to see this site&body=Check out this site https://www.sleepfoundation.org/sleep-calculator> "Share by Email") - [![Print](https://www.sleepfoundation.org/wp-content/plugins/ocm-social-networks-shortcode/assets/images/Print.svg)](https://www.sleepfoundation.org/sleep-calculator) - ![Copy Link](https://www.sleepfoundation.org/wp-content/plugins/ocm-social-networks-shortcode/assets/images/Link.svg) Url copied ## References 8 Sources 1. Liu, Y., Wheaton, A. G., Chapman, D. P., Cunningham, T. J., Lu, H., & Croft, J. B. (2016). Prevalence of healthy sleep duration among adults–United States, 2014. MMWR. Morbidity and mortality weekly report, 65(6), 137–141. <https://pubmed.ncbi.nlm.nih.gov/26890214/> 2. Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561. <https://pubmed.ncbi.nlm.nih.gov/27707447/> 3. McNamara, P., Auerbach, S., Johnson, P., Harris, E., Doros, G. (2010). Impact of REM sleep on distortions of self-concept, mood and memory in depressed/anxious participants. Journal of Affective Disorders, 122(3), 198–207. <https://pubmed.ncbi.nlm.nih.gov/19631989/> 4. Schwab, R. J. (2022, May). Overview of sleep. Merck Manual Consumer Version. <https://www.merckmanuals.com/home/brain,-spinal-cord,-and-nerve-disorders/sleep-disorders/overview-of-sleep> 5. National Institute of Neurological Disorders and Stroke. (2022, September 26). Brain basics: Understanding sleep. <https://www.ninds.nih.gov/health-information/patient-caregiver-education/brain-basics-understanding-sleep> 6. National Heart, Lung, and Blood Institute (NHLBI). (2022, March 24). Sleep deprivation and deficiency. <https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency> 7. Durmer, J. S. & Dinges, D. F. (2005). Neurocognitive consequences of sleep deprivation. Seminars in Neurology, 25(1), 117–129. <https://pubmed.ncbi.nlm.nih.gov/15798944/> 8. Colten, H. R., Altevogt, B. M., & Institute of Medicine (US) Committee on Sleep Medicine and Research (Eds.). (2006). Sleep disorders and sleep deprivation: An unmet public health problem. National Academies Press (US). <https://pubmed.ncbi.nlm.nih.gov/20669438/> ## Related Reading [![Woman of color lying in bed with eyes open](https://www.sleepfoundation.org/wp-content/uploads/2021/10/Is-Insomnia-Genetic-768x512.jpg)](https://www.sleepfoundation.org/insomnia/is-insomnia-genetic) [Is Insomnia Genetic?](https://www.sleepfoundation.org/insomnia/is-insomnia-genetic) Your genes may play a role in whether or not you have insomnia. Catch up… [![Woman Exercising Insomnia](https://www.sleepfoundation.org/wp-content/uploads/2021/07/insomnia-exercise-768x470.jpg)](https://www.sleepfoundation.org/insomnia/exercise-and-insomnia) [Exercise and Insomnia](https://www.sleepfoundation.org/insomnia/exercise-and-insomnia) Exercise is great for your health, but can it relieve insomnia as well? The evidence… [![Woman Light Therapy](https://www.sleepfoundation.org/wp-content/uploads/2021/07/light-therapy-woman-768x512.jpg)](https://www.sleepfoundation.org/light-therapy) [Light Therapy for Insomnia Sufferers](https://www.sleepfoundation.org/light-therapy) Light therapy can be done at home and helps relieve sleep issues associated with insomnia… ## Other Articles of Interest ### Mattress Reviews [Best Mattress 2026](https://www.sleepfoundation.org/best-mattress) [Mattress Reviews](https://www.sleepfoundation.org/mattress-reviews) [Nectar Mattress](https://www.sleepfoundation.org/mattress-reviews/nectar-mattress-review) [Casper Mattress](https://www.sleepfoundation.org/mattress-reviews/casper-mattress-review) [Helix Mattress](https://www.sleepfoundation.org/mattress-reviews/helix-mattress-review) ### Bedding Buying Guides [The Best Cooling Mattress Pads](https://www.sleepfoundation.org/best-mattress-pads/best-cooling-mattress-pad) [Top Rated Blankets](https://www.sleepfoundation.org/best-bedding/best-blankets) [The Best Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers) [The Best Cooling Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers/best-cooling-mattress-topper) [Top Reviewed Weighted Blankets](https://www.sleepfoundation.org/best-weighted-blankets) ### Mattress Sales [Mattress Sales](https://www.sleepfoundation.org/mattress-sales) [Black Friday Mattress Deals](https://www.sleepfoundation.org/mattress-sales/black-friday-mattress-sales) [Cyber Monday Mattress Sales](https://www.sleepfoundation.org/mattress-sales/cyber-monday-mattress-sales) [Memorial Day Mattress Sales](https://www.sleepfoundation.org/mattress-sales/memorial-day-mattress-sales) [Labor Day Mattress Deals](https://www.sleepfoundation.org/mattress-sales/labor-day-mattress-sales) ### Best Sheets [Best Sheets](https://www.sleepfoundation.org/best-sheets) [Best Linen Sheets](https://www.sleepfoundation.org/best-sheets/best-linen-sheets) [Best Cooling Sheets for Hot Sleepers](https://www.sleepfoundation.org/best-sheets/best-cooling-sheets) [Best Cotton Sheets](https://www.sleepfoundation.org/best-sheets/best-cotton-sheets) [Best Silk Sheets](https://www.sleepfoundation.org/best-sheets/best-silk-sheets) ### Mattress Comparisons [All Mattress Comparisons](https://www.sleepfoundation.org/mattress-comparisons) [Casper vs Purple](https://www.sleepfoundation.org/mattress-comparisons/casper-vs-purple) [Nectar vs Purple](https://www.sleepfoundation.org/mattress-comparisons/nectar-vs-purple) [Winkbeds vs Saatva](https://www.sleepfoundation.org/mattress-comparisons/saatva-vs-winkbeds) [Tempurpedic vs Sleep Number](https://www.sleepfoundation.org/mattress-comparisons/tempurpedic-vs-sleep-number) [![Sleep Foundation Logo](https://www.sleepfoundation.org/wp-content/uploads/2025/10/sd-logo-footer.svg)](https://www.sleepfoundation.org/) Sleep Foundation and SleepFoundation.org are not affiliated with the National Sleep Foundation, an independent nonprofit based in Washington, DC. 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Readable Markdown	[Skip to content](https://www.sleepfoundation.org/sleep-calculator#post_content) When you buy through our links, we may earn a commission. Products or services may be offered by an affiliated entity. [Learn more.](https://www.sleepfoundation.org/about-us/advertising-disclosure) Table of Contents ![](https://www.sleepfoundation.org/wp-content/plugins/ocm-sleep-calculator/static/img/Moon.svg) Age Range Sleep Schedule Results It typically takes 15 minutes to fall asleep. If you’re 26-64 years old and want to at , you should at one of the following times: ![](https://www.sleepfoundation.org/wp-content/plugins/ocm-sleep-calculator/static/img/Moon-filled-green.svg) Recommended bedtime Go to sleep at ![](https://www.sleepfoundation.org/wp-content/plugins/ocm-sleep-calculator/static/img/Sun-filled.svg) Wake time Recommended wake time Hours in Bed ( Sleep Cycles) ![](https://www.sleepfoundation.org/wp-content/plugins/ocm-sleep-calculator/static/img/Moon-filled-green.svg) Recommended bedtime Go to sleep at ![](https://www.sleepfoundation.org/wp-content/plugins/ocm-sleep-calculator/static/img/Sun-filled.svg) Wake time Recommended wake time Hours in Bed ( Sleep Cycles) Key Takeaways - Most healthy adults should aim for 7 to 9 hours of sleep a night, though the exact amount depends on your age, activity level, and health status. - It’s important to stick to a consistent sleep schedule, going to sleep and waking up at the same time every day. - A healthy sleep cycle consists of light sleep, deep sleep, and REM sleep in roughly 90-minute intervals throughout the night. - Sleep deprivation can impair concentration, slow reaction times, and increase the risk of accidents and chronic health problems. Sleep is a critical pillar of health. The quality of your sleep impacts core metabolic functions like immunity, cardiovascular health, and cognition. Use the sleep calculator to develop an optimal sleep schedule based on your unique biology and lifestyle preferences, including your age and either your bedtime or wake-up time. The sleep calculator is simple to use and ensures your schedule allows ample time for rest. Some people do not know how much sleep they should get or simply do not budget enough time for sleep . Most adults should get seven to nine hours of sleep per night. [Babies, young children, and teens](https://www.sleepfoundation.org/children-and-sleep/how-much-sleep-do-kids-need) need more sleep than adults do. The following sleep recommendations provide an overview of [how much sleep](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need) most people need, but the exact amount of sleep a specific person should get depends on other factors , such as their overall health. A doctor is in the best position to make a detailed sleep recommendation for any individual based on their unique situation. \| \| Age Range \| Recommended Daily Sleep \| \|---\|---\|---\| \| 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 \| \| Teens \| 13-18 years \| 8-10 hours \| \| Adult \| 18 years and older \| 7 or more hours \| ## Start sleeping better with a Home Sleep Study Take a one-night sleep study in your own bed, review results with a certified sleep expert, and get a personalized treatment plan. [Get Started](https://sleepdoctor.com/cart/41836382290016:1?storefront=false&discount=SF-SSPZ40A7S9MW&cta_location=hst_global) 4\.8 55,000+ patients ![SF\_HST\_CTA\_Image-1](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1.png) There’s no “one size fits all” bedtime, but there are ways to determine optimal bed and wake-up times based on age, geographic location, lifestyle preferences, and obligations like work and school. Experts suggest sticking to a [consistent sleep schedule](https://www.sleepfoundation.org/sleep-hygiene/how-to-reset-your-sleep-routine), waking up and falling asleep at the same time each day, even on weekends and days off. It’s also generally healthiest to be awake during the majority of daylight hours, and asleep during dark periods. It’s important to choose a wake-up time that fits well with your schedule but also ensures that you aren’t disrupting a sleep cycle. Waking up in the middle of a sleep cycle can leave residual feelings of sleepiness and can compromise cognitive function and mood during the day. The average adult cycles through each stage of sleep several times per night, with each sleep cycle lasting approximately 90 to 120 minutes . Aim to set a wake-up time that allots for at least four full sleep cycles. For the most accurate results, use the sleep calculator above to determine the best wake-up time based on your age and bedtime. ![](https://www.sleepfoundation.org/wp-content/uploads/2023/02/person-stretch.png) Sleep is critical for nearly every system of the body. Getting enough sleep each night allows the mind and body to reap sleep’s restorative benefits and avoid the consequences of [sleep deprivation](https://www.sleepfoundation.org/sleep-deprivation). ### What Happens During Sleep From an outside perspective, all sleep may look the same, but in reality, it involves complex processes with four distinct stages that make up a [sleep cycle](https://www.sleepfoundation.org/stages-of-sleep). On a typical night, an individual cycles through all four sleep stages in order several times. ![The sleep cycle goes through stages of light sleep, deep sleep, and active REM sleep.](https://www.sleepfoundation.org/wp-content/uploads/2021/12/SF-23-022_SleepCycle_Pie_Desktop-1024x717.png) ![The sleep cycle goes through stages of light sleep, deep sleep, and active REM sleep.](https://www.sleepfoundation.org/wp-content/uploads/2021/12/SF-23-022_SleepCycle_Pie_Mobile-895x1024.png) The first three stages of the sleep cycle are collectively known as [non-rapid eye movement (NREM) sleep](https://www.sleepfoundation.org/stages-of-sleep/nrem-sleep). Stages 1 and 2 are lighter sleep, during which the body and mind begin to relax and slow down. Stage 3 is deep sleep, which is believed to be vital for both physical and mental recuperation. The fourth stage of sleep is [rapid eye movement (REM) sleep](https://www.sleepfoundation.org/stages-of-sleep/rem-sleep). In this stage, most of the body is temporarily paralyzed, but brain activity dramatically increases and the eyes rapidly move behind closed lids. The most intense dreaming occurs during REM sleep, which empowers memory and complex thinking when a person is awake. ![Graph showing how the sleep cycle changes during the night. ](https://www.sleepfoundation.org/wp-content/uploads/2023/03/SF-23-069_SleepCycle_Chart_Desktop-1024x652.png) ![Graph showing how the sleep cycle changes during the night. ](https://www.sleepfoundation.org/wp-content/uploads/2023/03/SF-23-069_SleepCycle_Chart_Mobile-796x1024.png) In the earlier sleep cycles of the night, more time is spent in NREM sleep. In later sleep cycles, we experience more REM sleep. Researchers believe the combination of NREM and REM sleep over the course of the night is what enables you to wake up refreshed both physically and mentally. When you don’t get enough sleep, you don’t properly progress through these sleep cycles. Without the proper balance of NREM and REM sleep, you won’t get the rest that you need, which can lead to widespread health consequences. ### Consequences of Sleep Deprivation [Sleep deprivation](https://www.sleepfoundation.org/sleep-deprivation) has short- and long-term impacts on physical, emotional, and mental health . Immediately following a night of poor sleep, you may experience lack of energy or excessive daytime sleepiness that makes it hard to focus. You may doze off unexpectedly, which can be especially risky while driving. You may not completely fall asleep, but your [reaction time](https://www.sleepfoundation.org/sleep-deprivation/sleep-deprivation-and-reaction-time) is worsened, which can increase the risk of accidents. Sleep deprivation is associated with irritability and mood problems and can hinder cognitive processes including memory, decision-making, and problem-solving abilities. As a result, you may suffer lower academic achievement or reduced work productivity. Lack of sleep can also negatively affect physical performance and impair your [immune system](https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity), increasing the risk of getting sick. On a long-term basis, lack of sleep has been linked to a wide range of health problems , including weight gain and obesity, diabetes, heart disease and [other cardiovascular issues](https://www.sleepfoundation.org/sleep-deprivation/how-sleep-deprivation-affects-your-heart), depression and anxiety, pain, and hormonal abnormalities. Studies have consistently found lack of sleep to be affiliated with reduced quantity and quality of life. ## How Do I Get Better Sleep? A number of simple lifestyle changes can be implemented to [improve sleep](https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips), which can lead to better physical, cognitive, and emotional wellness. - Dedicate time to self-care: Developing a relaxing routine before bed can promote healthy sleep. Try yoga, meditation, journaling, reading, or listening to calming music. - Avoid caffeine: Stimulants, especially when ingested in the afternoon and evening, can disrupt the body’s circadian rhythm, making it harder to fall and stay asleep. - Reduce alcohol consumption before bed: Research has shown that [alcohol consumption](https://www.sleepfoundation.org/nutrition/alcohol-and-sleep) hinders sleep quality. - Put away electronic devices: Smartphones, tablets, and other electronic devices emit [blue light](https://www.sleepfoundation.org/bedroom-environment/blue-light) that can disrupt circadian rhythms and hinder melatonin production in the brain. Aim to put them away at least 30 minutes before bedtime. - Exercise daily: Even low impact movement, such as a 30-minute walk, can have a positive impact on sleep. - Get some sunlight: Exposure to natural light blocks melatonin production during waking hours, boosting daytime alertness and promoting relaxation during the night. - Make the bedroom dark and quiet: A [tranquil bedroom](https://www.sleepfoundation.org/bedroom-environment/how-to-design-the-ideal-bedroom-for-sleep) free of both natural and artificial light can train the body to associate that space with sleep. A sleep mask and earplugs can reduce disruptions. - Choose a supportive mattress: Everyone is unique, and preferences for sleep accessories vary. Finding the right [mattress](https://www.sleepfoundation.org/best-mattress) and [bedding](https://www.sleepfoundation.org/best-sheets) can contribute to a more comfortable sleep environment. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of product specialists, sleep health professionals, and people just like you. Whether you’re searching for the perfect mattress or need expert sleep advice, we’ve got you covered. Get personalized guidance from the experts who know sleep best. ![Danielle Pacheco](https://www.sleepfoundation.org/wp-content/uploads/2020/08/Danielle-Pacheco-150x150.png) Written By ### Danielle Pacheco, Contributing Writer Danielle is originally from Vancouver, BC, where she has spent many hours staring at her ceiling trying to fall asleep. Danielle studied the science of sleep with a degree in psychology at the University of British Columbia. ![Abhinav Singh, MD, MPH, FAASM](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Dr.-Abhinav-Singh-SF-150x150.jpg) Medically Reviewed By ### Abhinav Singh, MD, MPH, FAASM, Sleep Medicine Physician MD Dr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education. [Learn more about our Editorial Team](https://www.sleepfoundation.org/about-us/who-we-are#team) ## References 8 Sources 1. Liu, Y., Wheaton, A. G., Chapman, D. P., Cunningham, T. J., Lu, H., & Croft, J. B. (2016). Prevalence of healthy sleep duration among adults–United States, 2014. MMWR. Morbidity and mortality weekly report, 65(6), 137–141. <https://pubmed.ncbi.nlm.nih.gov/26890214/> 2. Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561. <https://pubmed.ncbi.nlm.nih.gov/27707447/> 3. McNamara, P., Auerbach, S., Johnson, P., Harris, E., Doros, G. (2010). Impact of REM sleep on distortions of self-concept, mood and memory in depressed/anxious participants. Journal of Affective Disorders, 122(3), 198–207. <https://pubmed.ncbi.nlm.nih.gov/19631989/> 4. Schwab, R. J. (2022, May). Overview of sleep. Merck Manual Consumer Version. <https://www.merckmanuals.com/home/brain,-spinal-cord,-and-nerve-disorders/sleep-disorders/overview-of-sleep> 5. National Institute of Neurological Disorders and Stroke. (2022, September 26). Brain basics: Understanding sleep. <https://www.ninds.nih.gov/health-information/patient-caregiver-education/brain-basics-understanding-sleep> 6. National Heart, Lung, and Blood Institute (NHLBI). (2022, March 24). Sleep deprivation and deficiency. <https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency> 7. Durmer, J. S. & Dinges, D. F. (2005). Neurocognitive consequences of sleep deprivation. Seminars in Neurology, 25(1), 117–129. <https://pubmed.ncbi.nlm.nih.gov/15798944/> 8. Colten, H. R., Altevogt, B. M., & Institute of Medicine (US) Committee on Sleep Medicine and Research (Eds.). (2006). Sleep disorders and sleep deprivation: An unmet public health problem. National Academies Press (US). <https://pubmed.ncbi.nlm.nih.gov/20669438/>
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