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How much sleep does a young adult need?
Young adults (18–25 years) are generally recommended to get 7–9 hours of sleep per night, per National Sleep Foundation guidelines.
Young adults can typically manage on the lower end of the range, but consistency still matters more than most people expect for daytime alertness.
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 young adult age group pre-selected.