Sleep recommendations by age · NSF & AASM aligned
Every age has a different sweet spot.
Sleep need shifts dramatically across life. We built calculators for each stage with age-appropriate cycle lengths, nap schedules, and parent-friendly bedtime tables.
0–3 months
Newborns
14–17h
4–6 naps · No fixed schedule yet
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4–11 months
Infants
12–15h
2–3 naps · Bedtime 7–8 PM
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1–2 years
Toddlers
11–14h
1–2 naps · Bedtime 7:30 PM
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3–5 years
Preschool
10–13h
0–1 nap · Bedtime 7:30–8 PM
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6–13 years
School age
9–11h
— · Bedtime 8:30–9:30 PM
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14–17 years
Teens
8–10h
— · Naturally shifts later
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18–25
Young adults
7–9h
— · Most flexible
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26–64
Adults
7–9h
— · Consistency matters most
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65+
Older adults
7–8h
Optional 20-min · Earlier wake natural
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