Sleep Calculator
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Your Results
You should go to bed / wake up at:
- If you wake up at one of these times, you shouldn't wake up in the middle of a sleep cycle. Because sleep cycles and recommended sleep times vary by age, we took that into account when approximating the best times for you.
- The average person takes 15 minutes to fall asleep. We included that time when calculating your result.
How to Use Our Sleep Calculator
Use our sleep cycle calculator to estimate the best time for you to wake up and go to bed. You will be given multiple results based on your age as well as your goal wake time or bedtime. The results are broken down to optimize your REM and non-REM sleep cycles.
Your need for sleep changes with age. We created this personalized sleep calculator because we believe people should know roughly when they should wake up and what time they should aim to go to sleep based on the latest recommendations from the National Institute of Health, the Sleep Health Journal, and other trusted sources.
If you have any questions about this sleep calculator or would like to reach out to one of our experts, please don't hesitate to send us a message. We look forward to hearing from you.
Next Steps
If you find yourself struggling with falling asleep or staying asleep, making some simple adjustments to light exposure, activity levels, stress, and your environment will support you in finding a long-term solution. We break these tips down on our comprehensive sleep advice page.
Sleep Calculator FAQ
Here are the answers to our most frequently asked questions about calculating sleep times.
What time should I wake up and go to bed?
Everyone has a different circadian rhythm. Some people are better off going to bed early and waking up early (early birds), while others feel better going to sleep later and waking up later.
Does your need for sleep change with age?
Yes. As we age, the number of hours of sleep needed daily decreases. 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 6am?
If you wake up at 6am, to get 7-9 hours of sleep you should be going to bed between 9pm and 11pm.
Why am I still tired after sleeping for 8 hours?
You may need 8.5 hours or 9 hours of sleep/night. If that doesn't help, you should focus on improving the quality of your sleep by understanding basic sleep hygiene guidelines.
Is it healthy to sleep in the morning?
Our circadian rhythm determines our sleep/wake cycles. These are determined principally by heat and light, making it natural to sleep when it's colder and darker, and wake when it's lighter and warmer.
How do I stop waking up tired?
Understanding basic sleep hygiene will give you insight into what things you may be doing that cause you to have trouble falling asleep, staying asleep, and waking up tired.