What time should I go to bed? Start with the time you need to wake up, then count back the hours of sleep your age group needs. Most adults need 7 or more hours, so a 6:30 a.m. alarm means being asleep by about 11:30 p.m. and starting to wind down around 11.
There is no single perfect bedtime for everyone. The right time depends on when you have to get up and how much sleep you need. The American Academy of Sleep Medicine (AASM) builds its own bedtime calculator on exactly those two things: you select your age and your wake time. You can do the same math on paper in a minute.
Fix your wake time. Use the time you need to be up on most days. The AASM advises getting up at the same time every day, even on weekends or during vacations.
Find your sleep need. Use the age ranges below. If you are not sure where you fall in a range, start in the middle.
Count back. Subtract your sleep need from your wake time. That gives your "asleep by" time.
Add wind-down time. The AASM suggests allowing at least 30 minutes for your mind to wind down after a busy day. That gives your "start winding down" time.
Test it for two weeks. If you still feel sleepy during the day, move your bedtime 15 minutes earlier and try again.
These are the CDC's recommended amounts. The AASM's figures for children and adults are very close.
School age (6 to 12 years): 9 to 12 hours
Teens (13 to 17 years): 8 to 10 hours
Adults (18 to 60 years): 7 or more hours
Adults (61 to 64 years): 7 to 9 hours
Adults (65 and older): 7 to 8 hours
The NHS gives a similar figure for adults: 7 to 9 hours. Younger children need more, and naps count for toddlers and preschoolers.
These are examples only. Swap in your own wake time and sleep need.
Example 1: adult, up at 6:00 a.m. Aiming for 7.5 hours means being asleep by 10:30 p.m. With 30 minutes to wind down, start getting ready for bed at 10:00 p.m. and put screens away then.
Example 2: 15-year-old, up at 6:45 a.m. for school. Teens need 8 to 10 hours. Even the low end means being asleep by 10:45 p.m., so wind-down starts at 10:15 p.m. at the latest. Earlier is better if mornings are a struggle.
Example 3: adult aged 67, up at 7:00 a.m. The CDC range is 7 to 8 hours, so the asleep-by window is 11:00 p.m. to midnight. Wind-down starts 30 minutes before whichever time feels right.
Example 4: night owl, up at 8:30 a.m. A midnight bedtime gives 8.5 hours. A late bedtime is fine if your wake time allows enough sleep and stays steady.
Many online calculators assume each sleep cycle lasts exactly 90 minutes and tell you to sleep in blocks of 90, such as 7.5 or 9 hours. Treat these as rough estimates.
Cleveland Clinic says one cycle normally takes about 90 to 120 minutes, and most people go through four or five cycles in a full night.
Cycles are not identical. Cleveland Clinic notes that the first REM period is often around 10 minutes, and each later one is longer, up to an hour.
You also cannot know exactly when you will fall asleep, so any minute-perfect wake target is a guess.
The more useful goal is enough total sleep at steady times. If a 90-minute plan helps you pick a bedtime, that is fine, but do not cut your sleep short to hit a cycle number.
Keep the same schedule every day. The CDC recommends going to bed and getting up at the same time every day. A big weekend shift makes Mondays harder; see social jet lag.
Turn off devices. The CDC and AASM suggest turning off electronic devices at least 30 minutes before bedtime.
Watch caffeine, alcohol and big meals. The CDC advises avoiding caffeine in the afternoon or evening, and large meals and alcohol before bedtime.
Set up the room. Keep your bedroom quiet, relaxing and cool, as the CDC suggests.
Build a short routine. Bath, reading or journaling are AASM examples. For ideas, read how to wind down before bed.
The NHS suggests seeing a GP if changing your sleep habits has not helped, if you have had trouble sleeping for months, or if your sleep is affecting your daily life in a way that makes it hard to cope. The CDC also says to talk to a healthcare provider if you regularly have problems sleeping.
Speak to a provider about possible sleep apnea if someone notices frequent loud snoring, gasping for air, or breathing that starts and stops, or if you have daytime sleepiness even after a full night. These are signs listed by the National Heart, Lung, and Blood Institute. The NHS also advises: do not drive when you feel sleepy. If you have nodded off at the wheel, stop driving and get checked.
This is general information, not medical advice. Talk to your doctor or pharmacist about your own situation.
It is a good bedtime if you wake around 5:00 to 6:30 a.m., because it allows 7 or more hours for most adults. If you wake at 8:00 a.m., a later bedtime can work just as well.
Yes, if you can sleep until about 7:00 a.m. or later and keep that timing steady. The total amount and a regular schedule matter more than the clock time.
Pick the time you need most days and anchor to that. The AASM advises getting up at the same time every day, including weekends.
You can try, but cycles vary from about 90 to 120 minutes, so the timing is a guess. Getting enough total sleep is the safer target.
Sleepward: Bedtime Routine's 'Your Hour' feature gives you a protected block of personal time that ends before your chosen bedtime. It also has a gradually darkening wind-down screen and an optional wake-up reminder to help you keep a steady wake time. It is free with optional Pro purchases, has no accounts or ads, and it does not score or grade your sleep.
Get Sleepward free on the App Store