The National Sleep Foundation recommends 7–9 hours for young adults. 6–11 hours may be appropriate depending on individual variation.
Young adults (ages 18–25) still retain some of the adolescent circadian delay, but adult sleep architecture is largely in place. Social jetlag — the mismatch between workday and free-day sleep timing — tends to peak in this age range and correlates with worse metabolic and mental health outcomes.
Every number on this page assumes you\u2019re an average sleeper. You probably aren\u2019t. Our 2-minute calculator gives you the exact bedtime that matches your cycle length — not the generic 90-minute assumption.
Start the calibration→The National Sleep Foundation recommends 7–9 hours per night for young adults. 6–11 hours may be appropriate for individual variation.
7 hours is the floor of the recommended range — sufficient for most young adults on a consistent schedule, but below the middle of the NSF range. If you feel tired at this duration, try adding 30 minutes for a week.
Bedtime depends on wake time, not age alone. Most young adults need 5 complete sleep cycles (~450 minutes, though personal cycle length varies from 75–115 min). Count backwards from the intended wake time to set a cycle-aligned bedtime.
Young adults (ages 18–25) still retain some of the adolescent circadian delay, but adult sleep architecture is largely in place. Social jetlag — the mismatch between workday and free-day sleep timing — tends to peak in this age range and correlates with worse metabolic and mental health outcomes.
Naps are optional at this age. A 20-minute power nap can be a useful recovery tool, but is not required.