Sleep Need Calculator

Find out how many hours of sleep you need based on age and activity level, and calculate your current sleep debt.

Age

Activity level

Actual sleep last 7 nights (avg h)

About Sleep Need

Recommendations from the National Sleep Foundation by age: newborns 14–17h, school-age 9–11h, teenagers 8–10h, adults 7–9h, older adults 7–8h. Athletes often need 8–10h to support tissue repair and performance adaptation. Sleep debt accumulates and cannot be fully recovered in a single night.