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https://www.sleep.org/best-hours-sleep/#:~:text=That%20said%2C%20going%20to%20bed%20between%20the%20hours,of%20sleepiness%20to%20determine%20the%20most%20effective%20timetable.
https://startsleeping.org/sleep-calculator/
For example, newborns need 14-17 hours/day, while adults aged 65 and over need 7-8 hours/day. What time should I go to bed if I wake up at 6 am? If you wake up at 6 am, to get 7-9 hours of sleep you should be going to bed between 9 pm and 11 …
https://www.sleep.org/best-hours-sleep/
That said, going to bed between the hours of 8 p.m. and 12 a.m. should provide the balance of NREM and REM sleep needed to wake up feeling alert and refreshed. Try out different times to find the best sleeping hours for your schedule, and use your level of sleepiness to determine the most effective timetable.
The best time to go to bed for children age 11 and under, to have an adequate amount of sleep needed each day: 8 PM - 9 PM. For teenage individuals, 13-15 years old, the optimal hour range would be from 9 PM - 10 PM to spend enough hours asleep and maintain sufficient wakefulness throughout their waking periods during school days or at work/school.
https://www.nectarsleep.com/p/sleep-calculator/
Newborns14 to 17 hours; Infants14 to 17 hours; Toddlers11 to 14 hours; Pre-Schoolers10 to 13 hours; School-Aged Children10 to 13 hours; Teenagers8 to 10 hours; Young Adults7 to 9 hours; Adults7 to 9 hours; Older Adults7 to 8 hours
https://www.verywellhealth.com/what-time-should-you-go-to-sleep-4588298
School-age children should go to bed between 8:00 and 9:00 p.m. Teenagers, for adequate sleep, should consider going to bed between 9:00 and 10:00 p.m. Adults should try to go to sleep between 10:00 and 11:00 p.m. With fluctuating schedules, wake times, and even sleep needs, these bedtimes are not set for everyone.
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