RiseDare Free tool
How much sleep do I need?
The hours of sleep recommended for your age, and the bedtime that gives you them for the time you wake up.
Hours are only half the answer
Needs change with age
Children and teenagers need much more sleep than adults, and that is not laziness: it is growth.
Regular timing matters
The same hours feel better when they fall at the same time each night.
Quality counts
Eight broken hours can leave you more tired than seven good ones.
Questions people ask
How many hours of sleep does an adult need?
Widely used guidance, such as that of the US National Sleep Foundation, is seven to nine hours a night for adults up to 64 and seven to eight hours for adults of 65 and over.
How much sleep does a teenager need?
Eight to ten hours a night for ages 14 to 17, which is more than most teenagers get on school days.
More free tools
Sleep calculator
Bedtime or wake-up time, worked out in sleep cycles.
Bedtime calculator
What time should I go to bed to wake up fresh?
Wake-up time calculator
Going to bed now? Here is when to set the alarm.
Nap calculator
How long to nap, and when to set the alarm.
Caffeine cut-off calculator
When should your last chai or coffee of the day be?
Sleep debt calculator
How much sleep did you miss this week?
Now you know your hours. Protect the wake-up time.
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