Sleep Schedule by Age: Bedtime and Wake-Up Planning
A useful sleep schedule starts with enough sleep for your age. Once you know the sleep window you want to protect, choose a bedtime and wake time that fit real life.
Children and teens
Younger children need more total sleep, often including naps. Teens generally need 8–10 hours, even though their body clock may push sleep later.
Adults
Adults ages 18–60 generally need at least seven hours. Many people do well within a broader personal range, so use your own response and daytime function as feedback.
Older adults
Sleep duration and timing can change with age. Keep a consistent schedule and review pain, medication, medical conditions, or other factors that interrupt sleep.
How to set bedtime
Start with your required wake time, then work backward to protect enough sleep. Sleep calculating tools can compare options, but they do not replace your own sleep needs.
Useful tools and guides
This guide provides general sleep information. For medical concerns, use professional guidance. See our sources and disclaimer.