Health & Wellness · Calculator
Personalized Sleep Duration Calculator
Calculate your optimal sleep duration based on age, activity level, and desired wake-up time using National Sleep Foundation guidelines.
Your numbers
years
1=Sedentary, 2=Moderate, 3=Active
hours (24h format)
minutes
Recommended Sleep Duration
8
Standard Sleep
You are in the optimal range for most adults. Maintain consistent sleep hygiene for best results.
Sleep Cycles Needed
5
Optimal Bedtime (Hour)
23
Optimal Bedtime (Minute)
30
Age Group Minimum
7
Age Group Maximum
9
Results update instantly. Nothing is stored.
Verified Aug 30, 2026· Sources · Methodology