Sleep calculator


Use our sleep calculator to work out what time you should go to bed to get the amount of sleep you need each night. Most adults need between 7 and 9 hours of good quality sleep a night to function at their best. 

  1. How much sleep do I need?
  2. How much sleep do children need?
  3. Why is sleep important?

How much sleep do I need?
The appropriate amount of sleep needed per night can differ from person to person but a minimum of 7 hours of healthy sleep seems to be about right. Healthy sleep means both good quality and regular sleep.

Some adults however, may need up to 9 hours per night, particularly young adults and some people may feel alert and refreshed after sleeping only 6 hours or less per night! 

As adults age, the amount of sleep needed doesn't decrease and remains at 7 to 9 hours of sleep a night. Here’s a sleep guide from the National Sleep Foundation

Age Hours of sleep
New born babies
14 to 17 hours
Infants 12 to 15 hours
Toddlers 11 to 14 hours
Pre-schoolers  10 to 13 hours
School aged children 9 to 11 hours
Teenagers 8 to 10 hours
Young adults 7 to 9 hours
Adults 7 to 9 hours
Over 60s 7 to 9 hours


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How much sleep do children need?
Various scientific studies show that children who get regular, good quality sleep have better attention, behaviour, learning ability, memory and overall mental and physical health. Lack of sleep can lead to different health issues including high blood pressure, obesity and depression.

This sleep chart from the NHS website shows how much sleep school aged children should be getting:

Age Hours of sleep
4
11 hours, 30 mins
5 11 hours
6 10 hours, 45 mins
7 10 hours, 30 mins
8 10 hours, 15 mins
9 10 hours
10 9 hours, 45 mins
11 9 hours, 30 mins
12 - 13 9 hours, 15 mins
14 - 16 9 hours

 

Why is sleep important?
Sleep, nutrition and exercise are the three essentials for a healthy lifestyle. Our bodies heal while we sleep and optimise various processes such as:

Giving us better physical and mental health when we wake the next morning.

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