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Updated: October 21, 2024
Free Sleep Calculator Tool
How Much Sleep Do I Need Each Night?
The amount of sleep you need each night depends on how old you are.
For most adults, 7 to 9 hours of sleep per night is recommended.
Age Group
Recommended Sleep
Newborns (0–3 months)
16–18 hours
Infants (4–11 months):
12–16 hours
Toddlers (1–2 years):
11–14 hours
Preschool children (3–5 years):
11–13 hours
School-age children (6–13 years):
9–11 hours
Teenagers (14–17 years):
8–10 hours
Adults (18 and older):
7–9 hours
These guidelines are based on extensive research conducted by the National Sleep Foundation.
Keep in mind that these are general recommendations, and individual needs can vary. It’s important to listen to your body—if you feel tired or drowsy during the day, you might need more sleep.
Sleep cycles are the different stages of sleep that your body experiences each night. Each cycle lasts around 90 minutes and includes four stages: three non-REM (Non-Rapid Eye Movement) stages and one REM (Rapid Eye Movement) stage. Understanding these cycles can help you wake up feeling more refreshed.
Stage 1 (Light Sleep): This is the brief transition between being awake and falling asleep. Your muscles start to relax, and your brain waves slow down.
Stage 2 (Deeper Light Sleep): During this stage, your body temperature drops, your heart rate slows, and your brain waves slow further. This stage makes up about half of your total sleep time.
Stage 3 (Deep Sleep): This is the most restorative part of sleep, where your body repairs tissues, builds bone and muscle, and strengthens the immune system. It’s much harder to wake up during this stage, and if you do, you might feel groggy.
Stage 4 (REM Sleep): REM sleep is when your brain becomes more active, you dream, and your eyes move rapidly. This stage is essential for mental and emotional health, helping with memory and mood regulation.
Your body goes through these stages several times each night. Waking up at the end of a sleep cycle, rather than in the middle, can make a big difference in how rested and alert you feel. A sleep calculator can help you plan your sleep schedule to wake up at the best time, aligned with your sleep cycles.
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Limited Time Offer!
Buy a Juno Mattress Today, Get a FREE Comfort Sleep Bundle!*
*Terms & Conditions: While supplies last. The offer will be applied automatically when a mattress is added to the cart. The offer applies to a maximum of one (1) Comfort Sleep Bundle of the same size as the mattress added to the cart. The Comfort Sleep Bundle comes with 2 pillows, 1 mattress protector, 1 sheet set, and 2 pillow protectors on orders of a Full/Double, Queen, King, Cal. King, RV Three Quarter, or RV Short Queen size mattress; 2 pillows, 2 mattress protectors, 2 sheet sets, and 2 pillow protectors on orders of a Split-King size mattress; 1 pillow, 1 mattress protector, 1 sheet set, and 1 pillow protector on orders of a Twin XL mattress; or 1 pillow, 1 mattress protector, and 1 sheet set on orders of a Twin or RV Bunk Small mattress. Offers cannot be applied retroactively. Our General Return Policy, found in the Terms & Conditions, applies to any returns. Offer subject to change without notice.
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*Terms & Conditions: While supplies last. The discount will be applied automatically when: at least one mattress and one or more accessories are added to the cart; or, if you have received a personalized offer due to being an existing Juno mattress customer. The discount is applicable on all accessories in the same order, and additional discounts cannot be applied on already discounted items. Offer cannot be applied retroactively. In the event of a return, refunds will be issued as described in the Return Policy. Offer subject to change without notice.
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