What are the CDC sleep recommendations?

Newborn (0-3 mo): 14-17 hours · Infant (4-12 mo): 12-16 · Toddler (1-2): 11-14 · Preschool (3-5): 10-13 · School age (6-12): 9-12 · Teen (13-18): 8-10 · Adult (18-60): 7+ · 61-64: 7-9 · 65+: 7-8.

What about sleep cycles?

Sleep moves through ~90-minute cycles (light → deep → REM → light). Waking at the end of a cycle feels less groggy than waking mid-cycle. Add ~15 minutes of latency (time to fall asleep) and aim for 4-6 complete cycles (6-9 hours) per night.

Is more sleep always better?

No. Sleep over 9 hours in adults correlates with worse health outcomes in large epidemiology studies — though the cause is unclear (could be underlying illness, depression, or low-quality sleep extending duration). Aim for the recommended range, not the maximum.

What about chronotype?

Individual chronotype (morning lark vs night owl) shifts WHEN you sleep, not how much. A genuine night owl forced to sleep 10 pm-6 am will under-perform vs sleeping 1 am-9 am. Sleep need is biologically constant; sleep timing is genetically variable.

Should infants really sleep 14-17 hours?

Yes — including naps. A newborn typically sleeps in 2-3 hour blocks across the day and night. The total is 14-17 hours; the individual blocks are short.

Recommended Sleep Hours by Age

Health & Fitness· 18 tools

Free sleep duration calculator. Look up the CDC- and National Sleep Foundation–recommended sleep range for any age, then back-solve a bedtime to hit your target wake time. Includes 90-minute cycle alignment so you wake at the end of a REM cycle (less groggy than mid-cycle).

Age (years)

Target wake time

CDC + NSF · Sleep cycles ~90 min · Fall-asleep latency ~15 min added

Most adults: 4–6 complete cycles (6–9 hours) per night

Recommended for Adult (18–60 yr)

7–9 hours

Cycle-aligned bedtimes (wake at 06:30)

4 cycles · 6 h00:15

5 cycles · 7.5 h22:45

6 cycles · 9 h21:15

7 cycles · 10.5 h19:45

Highlighted = within recommended range. Bedtimes assume 15 min to fall asleep.

Disclaimer: For informational purposes only. This is not medical advice — consult a qualified healthcare provider for personal recommendations.

Frequently Asked Questions

References

How Much Sleep Do I Need? — Centers for Disease Control and Prevention
National Sleep Foundation Recommendations — National Sleep Foundation

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Frequently Asked Questions

References and sources

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