Better Sleep Guide
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Sleep Calculator: What Time Should You Go to Bed?
Tell us when you need to wake up and we will show the times to be in bed for seven, eight or nine hours of sleep.
Find your bedtime
This calculator runs in your browser. Nothing you enter is saved or sent anywhere.
How it works
The National Heart, Lung, and Blood Institute says adults need seven or more hours of sleep a night.
We count back from your wake-up time by the hours of sleep you choose, plus the minutes you usually take to fall asleep.
Limits of this tool
Sleep needs vary from person to person, and this tool only does the maths. It cannot check sleep quality or spot sleep problems. If you snore loudly, stop breathing at night, or feel very sleepy in the day, speak to a doctor.
What to do next
Turn your number into a plan
How many hours of sleep
See how sleep needs change with age and how to find yours.
Find your sleep number
Questions
Frequently asked questions
Adults generally need seven or more hours of sleep a night, according to the NHLBI. Needs vary a little from person to person.
You are not asleep the moment you get into bed. Adding the minutes you usually take to drift off gives a more realistic bedtime.
A steady schedule helps your body clock. The NHS advises keeping regular sleep times, including at weekends, as far as you can.
Sleep quality, stress, health conditions and medicines can all play a part. Keep a simple sleep log and speak to a doctor if it lasts.
Sources and further reading
- National Heart, Lung, and Blood Institute (NIH): How much sleep is enough?
- NHS Every Mind Matters: How to fall asleep faster and sleep better
More free tools
This tool is educational and is not medical advice. See our disclaimer.
Written by Dharshini Neelakandan and reviewed by Meena Narayanan, CPT. Read how we review.
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