How this tool works
This calculator compares the time you spend in bed with the amount of sleep the CDC recommends for your age. It can also suggest a bedtime that fits around the time you need to wake up.
You enter your usual bedtime, your usual wake time and your age. The tool counts the hours and minutes between them, allowing for the change past midnight. It then compares that time with the CDC recommendation:
| Age | Recommended sleep per night (CDC) |
|---|---|
| 61–64 | 7–9 hours |
| 65 and older | 7–8 hours |
The result tells you whether your time in bed is below, within or above that range.
In the second part, you choose a wake time. The tool counts back 7.5 hours, a point inside the recommended range for both age groups, and suggests that as a bedtime.
A worked example
A 68-year-old usually goes to bed at 10:30 p.m. and gets up at 6:15 a.m.
- From 10:30 p.m. to midnight: 1 hour 30 minutes
- From midnight to 6:15 a.m.: 6 hours 15 minutes
- Total time in bed: 1 h 30 min + 6 h 15 min = 7 hours 45 minutes
That is within the 7 to 8 hours recommended for adults 65 and older.
Now suppose the same person needs to be up at 6:30 a.m. Counting back 7.5 hours: 6:30 a.m. minus 6 hours is 12:30 a.m., and minus another 1 hour 30 minutes is 11:00 p.m. The suggested bedtime is 11:00 p.m.
Limits of this tool
Time in bed is not the same as time asleep. If it takes you a while to fall asleep, or you wake during the night, your actual sleep will be shorter than the number shown. The tool cannot measure sleep quality and does not diagnose sleep problems. Naps are not included.
Habits that may help
Keep a regular schedule, even on weekends. Make your bedroom dark, quiet and cool. Limit caffeine later in the day and limit alcohol. Being active during the day can help too; our exercise goal calculator can help you track it. More ideas are in our guide to sleep for older adults.
When to talk to your doctor
Talk with your doctor if you snore loudly, wake up gasping, have ongoing trouble falling or staying asleep, or feel very sleepy in the daytime. If you take a sleep medicine, ask your doctor about it, because sleep medicines can raise the risk of falls. Do not stop or change any medicine on your own.
Frequently asked questions
Do older adults need less sleep?
The CDC recommendation for adults 65 and older is 7 to 8 hours a night, only slightly narrower than the 7 to 9 hours for adults 61 to 64. Sleep patterns can change with age, but the need for good rest remains.
Why does the tool use 7.5 hours for the suggested bedtime?
It is a point that fits inside the recommended range for both age groups, leaving room for the time it takes to fall asleep.
Should I count my naps?
This tool looks only at nighttime sleep. If you nap often or feel you need to, mention it to your doctor, especially if you are sleepy despite a full night in bed.
Is it a problem if I spend more than 8 hours in bed?
Not always, since some of that time may be spent awake. If you spend long hours in bed and still feel tired, it is worth raising with your doctor.
Sources
Want the full picture? Read our guide: Sleep for Older Adults: How Much You Need and How to Sleep Better.
Read the guideThis tool gives general information for education only. It does not diagnose any condition or replace advice from your doctor, nurse or pharmacist. In an emergency call 911. See our medical disclaimer and sources.