Sleep need estimator
This calculator needs JavaScript. The quick-reference table below works without it, and the formula is just above it.
How it works
The range comes from the National Sleep Foundation's recommendations for each age group. There's no agreed formula for how much more sleep training needs, so this tool adds 15 minutes for regular exercise and 30 for hard training, the same size of nudge Auralo makes after a hard day. Treat the result as a starting point to test, not a measurement.
range = recommended range for your age, top end + 15 min if active or + 30 min if training hard
starting point = middle of the range + the same nudge
Quick reference
| Age | Recommended |
|---|---|
| 6 to 13 | 9 to 11 hours |
| 14 to 17 | 8 to 10 hours |
| 18 to 25 | 7 to 9 hours |
| 26 to 64 | 7 to 9 hours |
| 65 and over | 7 to 8 hours |
How Auralo does this
Auralo works out your own sleep need instead of using an age table. It looks at your last 60 nights and finds how much sleep came before mornings when your heart-rate variability was at or above your usual. Until it has 10 such nights, it uses 8 hours and says so. Each evening it adds up to 45 minutes after a hard day and pays back part of any sleep debt.
Questions
How do I know my real sleep need?
Sleep the starting point for two weeks with a fixed wake time. If you still need an alarm to get up or feel sleepy by mid-afternoon, add 15 to 30 minutes and try again.
Do athletes need more sleep?
Often, yes. Athletes who extended their sleep in studies did better in performance and mood, but there's no single number. Watch how you recover.
Is less than 7 hours OK for some people?
A few people do well on less, but they're rare. Most adults who regularly sleep under 7 hours are building up sleep debt.
Is this medical advice?
No. It's wellness information. If you sleep badly most nights, talk to a doctor.
Sources
- Hirshkowitz M et al. National Sleep Foundation's sleep time duration recommendations. Sleep Health 2015;1(1):40–43.
- Watson NF et al. AASM and SRS joint consensus statement. Sleep 2015;38(6):843–844.
- Mah CD et al. The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep 2011;34(7):943–950.
Wellness information, not medical advice. If you have a health condition, follow your clinician's guidance.