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DAILY WELLNESS · AGE-BASED

Sleep Calculator

Explore CDC daily sleep-duration guidance. For ages 6 and over, estimate a sleep-onset window from a wake time; younger children receive a daily total including naps.

Method: CDC age-based recommended sleep durationLast updated:
YOUR DETAILS

Your sleep schedule

Choose an age group and, when applicable, a wake-up time.

Sleep calculator inputs

Your entries are calculated in your browser by this tool and are not intentionally stored or sent by the calculator code.

What this calculator does

For ages 6 and over, this tool subtracts CDC sleep durations from a desired wake time. Adults aged 18–60 receive a latest sleep-onset time allowing at least 7 hours. Allow extra time to fall asleep or wake during the night. For children under 6, it shows recommended sleep across 24 hours instead: their daily total includes daytime sleep and cannot define one overnight bedtime.

Why this is not a “90-minute cycle” calculator

Sleep cycles vary between people and across the night. This tool avoids promising exact wake times based on a fixed cycle length.

When to get help

If you regularly have trouble falling asleep, staying asleep, breathing during sleep or feeling rested, discuss it with a healthcare professional.

References & sources

  1. CDC: About Sleep.

Sources checked and page updated on . This tool is for general educational use and is not a diagnosis or personal medical prescription.