Bedtime Calculator

Children, teens and adults can use this calculator to identify an appropriate bedtime. Simply select your age and choose your wake time to see the results. 

The Bedtime Calculator is based on the sleep duration recommendations of the American Academy of Sleep Medicine for children and adults. To promote optimal health, the AASM recommends getting the following amounts of sleep on a regular basis:

  • Infants: 4 months to 12 months old will need 12 to 16 hours including naps.
  • Ages 1 and 2: A child will need 11 to 14 hours including naps.
  • Ages 3 to 5: A child will need 10 to 13 hours including naps.
  • Ages 6 to 12: For a good night’s sleep a 6 to 12-year-old will need 9 to 12 hours.
  • Ages 13 to 18: For a good night’s sleep most teens will need 8 to 10 hours.
  • Adults: For a good nights sleep most adults will need 7 hours or more.
AGE
WAKE TIME
 

     
 

Bedtime Routine

Along with a balanced diet and regular exercise, sleep is one of the pillars of a healthy lifestyle. Getting the sleep that your body needs is essential for your health and well-being. To get good sleep, you need a good bedtime.

A consistent, nightly bedtime helps keep your body on schedule. You should go to bed early enough to get the sleep that your body needs each night. Remember: Adults need a bedtime too!

In addition to having an appropriate bedtime, you also should develop a relaxing, consistent bedtime routine. Allow at least 30 minutes to give your mind time to wind down after a busy day. A bedtime routine also helps get your body ready to fall asleep. Here are some options to consider as you develop your own bedtime routine:

Tips for Parents of Infants

  • Give your baby a warm bath.
  • Follow the bath with a gentle massage.
  • Briefly cuddle or sing a lullaby.
  • Turn the lights out at bedtime.

Tips for Children

  • Shut off all electronic devices 1 hour before bedtime.
  • Take a warm bath and brush teeth.
  • Read a book or sing a song.
  • Turn the lights out at bedtime.

Tips for Teens & Adults

  • Shut off all electronic devices at least 30 minutes before bedtime.
  • Take a warm shower or bath and brush teeth.
  • Read a book or write in a journal.
  • Turn the lights out at bedtime.

Fun Downloads

Get more tips on how to develop healthy sleep habits. Talk to a doctor if you often have trouble falling asleep or staying asleep. Your doctor may refer you to an accredited sleep center for help.

High School Start Times

Many teens are unable to #MakeTime2Sleep because school starts too early. During adolescence a natural shift occurs in the timing of the body’s internal circadian clock. As a result most teens tend to have a biological preference for a late-night bedtime and later wake time. Early school start times require teens to adhere to an early bedtime that may be unrealistic for their age. This is one reason why many teens fail to get enough sleep during the school week.

The American Academy of Sleep Medicine recommends that the school day should begin at 8:30 a.m. or later for middle school and high school students. Download this template letter and urge your local school board and policy makers to adopt a school start time of 8:30 a.m. or later for middle schools and high schools in your district.