How did I sleep?
Plan a good night’s sleep
Sleep comes in cycles of about 90 minutes. Waking at the end of a cycle, not in the middle, helps you feel fresh. The times allow about 15 minutes to fall asleep. Green times give the recommended hours for your age.
How much sleep do you need?
- Children 3–5 years: 10–13 hours (including naps)
- Children 6–12 years: 9–12 hours
- Teenagers 13–17 years: 8–10 hours
- Adults 18–64 years: 7–9 hours
- Adults 65 and older: 7–8 hours
Tips for better sleep
- Go to bed and wake up at the same time every day, weekends included.
- Keep the bedroom dark, quiet and cool. In the UAE, 23–25°C on the AC suits most people.
- Put phones and screens away 30–60 minutes before bed.
- Avoid coffee, tea and energy drinks in the late afternoon and evening.
Questions people ask
Why does the calculator use 90-minute cycles?
During the night you go through several sleep cycles of roughly 90 minutes. Waking up at the end of a cycle usually feels easier than waking in deep sleep.
Is it bad to over-sleep?
Sleeping much longer than you need now and then is usually not a problem, but often feeling you need far more sleep than recommended is worth mentioning to a doctor.
I slept enough but still feel tired. Why?
Sleep quality matters as well as hours: noise, light, late meals, caffeine or snoring can all break up sleep. If it keeps happening, speak to a doctor.
Recommended hours from the US Centers for Disease Control and Prevention (CDC) and the American Academy of Sleep Medicine. This calculator is for general information, not medical advice.