Bedtime Calculator: What Time Should I Go to Bed?
Don't just sleep—sleep smart. Our bedtime calculator uses 90-minute sleep cycles to tell you exactly when to hit the pillow to wake up alert.
Bedtime Calculator
Cycle Backward
We count back in 90-minute increments from your wake-up time to ensure you never wake up during deep sleep.
The 15-Min Rule
Our tool automatically adds 15 minutes to your bedtime to account for the time it takes the average person to fall asleep.
Avoid Sleep Inertia
Waking up "between" cycles is the secret to feeling energized immediately after your alarm goes off.
How to Find Your Ideal Bedtime
If you need to be at work by 9:00 AM and it takes an hour to get ready, your wake-up time is 8:00 AM. To get 5 full cycles (7.5 hours), you should be asleep by 12:30 AM.
Using our bedtime calculator simplifies this math. It provides 4-6 different options, allowing you to choose a bedtime that fits your lifestyle while still prioritizing your REM health.
Is 10:00 PM the Best Bedtime?
For most adults, sleeping between 10:00 PM and 11:00 PM aligns perfectly with the natural circadian rhythm and the drop in environmental temperature.
Read more about the 10 PM rule →More Sleep Optimization Tools
Frequently Asked Questions
What is a bedtime calculator?⌄
A bedtime calculator is a digital tool that uses sleep cycle science to determine the best time to go to sleep. It ensures you finish a full 90-minute sleep cycle before your alarm sounds.
How much sleep do most adults really need?⌄
While 8 hours is the standard advice, it is more accurate to aim for 5 or 6 sleep cycles. This equates to either 7.5 hours or 9 hours of actual sleep.
Is it better to wake up early or sleep late?⌄
Consistency is more important than the specific hour. Waking up at the same time every day—even on weekends—helps regulate your circadian rhythm, making it easier to fall asleep at night.