Recommended Sleep by Age Calculator
Cross-reference official AASM, CDC, and AAP age guidelines with cycle-aligned bedtimes for your household.
Why do cycle lengths and sleep hours change with age?
Infants run on shorter ~50-minute cycles and need naps, whereas adults have ~90-minute cycles and typically need 7 to 9 hours (5–6 cycles). Pick an age group to see cycle-aligned bedtimes for that life stage.
Cycle-Aligned Bedtime Options (7:00 AM)
Official Sleep Duration Guidelines by Life Stage
| Life Stage | Recommended Hours | Cycle Length | Source |
|---|---|---|---|
| 0–3 months | 14–17 h | ~50 min | AAP |
| 4–12 months | 12–16 h | ~60 min | AASM |
| 1–2 years | 11–14 h | ~65 min | AASM |
| 3–5 years | 10–13 h | ~75 min | AASM |
| 6–12 years | 9–12 h | ~85 min | AASM |
| 13–17 years | 8–10 h | ~90 min | CDC |
| 18–60 years | 7–9 h | ~90 min | AASM |
| 61–64 years | 7–9 h | ~90 min | CDC |
| 65+ years | 7–8 h | ~90 min | CDC |
Gradual Sunrise Alarm Clocks
Pair cycle-aligned wake windows with a 30-minute progressive dawn simulator to suppress morning melatonin smoothly.
Compare Sunrise Alarm CriteriaFrequently Asked Questions
Where do the recommended sleep hours by age come from?
Our age bands align with consensus clinical guidelines from the American Academy of Sleep Medicine (AASM), American Academy of Pediatrics, and the National Sleep Foundation.
Why are infant and toddler sleep cycles shorter than 90 minutes?
Newborns and young children transition more rapidly between quiet and active sleep, with shorter ~50 to 60 minute ultradian cycles that lengthen toward 90 minutes by late childhood.
Do older adults need significantly less sleep than young adults?
Healthy adults aged 65+ still typically need 7 to 8 hours of total sleep per 24 hours, though sleep architecture becomes lighter and earlier circadian timing is common.
Optimize the rest of your 24-hour sleep routine
Pair your cycle window with caffeine timing, power naps, or weekly sleep debt tracking.