Health · Free tool
Sleep Duration Recommender
Per National Sleep Foundation. Adults need 7-9 hours; teens 8-10; pre-schoolers 10-13 (with naps); newborns 14-17. Chronic short sleep is linked to diabetes, hypertension and cognitive decline.
Sleep is when memory consolidates and growth hormone surges. Going below the lower bound chronically links to insulin resistance, BP rise, mood disorders.
FAQ
I sleep less than recommended but feel fine — am I OK?
2-3% of adults are genuine "short sleepers". Most who think they are are actually sleep-deprived but adapted. Test: take a 2-week sleep extension and notice if cognitive performance improves.
Does daytime nap count?
For total sleep duration — yes, especially for under-5 ages. For adults, naps don't fully replace night sleep. 20-minute power naps are restorative without grogginess.
Is sleeping "too much" bad?
Sleeping > 9 hrs as an adult correlates with depression, hypothyroidism, sleep apnoea — usually a symptom of something else.