Sleep Calculator
Babies and toddlers have very different sleep needs than adults. This calculator shows recommended total sleep hours and nap windows by age (0–36 months).
Recommended sleep hours by age (includes naps):
Source: American Academy of Sleep Medicine (AASM) guidelines.
How it works
This sleep calculator runs entirely in your browser — no data is sent to any server. Simply fill in the fields above and the result updates instantly. You can copy the output with the copy button provided.
Frequently Asked Questions
How does the sleep cycle calculator work?
Sleep occurs in 90-minute cycles. Waking up at the end of a cycle (rather than mid-cycle) makes you feel more rested. The calculator adds 14 minutes for average sleep onset.
How many sleep cycles should I get?
Most adults feel best with 5–6 full sleep cycles (7.5–9 hours). Teenagers need more — typically 6–8 cycles.
What time should I go to bed to wake up at 6am?
To wake at 6:00am feeling refreshed, go to sleep at 8:46pm, 10:16pm, 11:46pm, or 1:16am — each being a full number of 90-minute cycles before your wake time.
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