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How much sleep does a adult need?
Adults (26–64 years) are generally recommended to get 7–9 hours of sleep per night, per National Sleep Foundation guidelines.
The default range used across this calculator — most adults do best with 5–6 full sleep cycles per night.
Example: waking up at 7:00 AM
8:15 PM
7 cycles · 10h 30m sleep
9:45 PM
6 cycles · 9h 0m sleep
11:15 PM
5 cycles · 7h 30m sleep
12:45 AM
4 cycles · 6h 0m sleep
2:15 AM
3 cycles · 4h 30m sleep
Example: going to bed at 10:30 PM
3:15 AM
3 cycles · 4h 30m sleep
4:45 AM
4 cycles · 6h 0m sleep
6:15 AM
5 cycles · 7h 30m sleep
7:45 AM
6 cycles · 9h 0m sleep
9:15 AM
7 cycles · 10h 30m sleep
Want a schedule for a different time? Use the full sleep calculator with the adult age group pre-selected.