What Time Should I Go To Bed (With Calculator)
– August 3rd, 2025.
If you’ve ever asked yourself, “What time should I go to bed to feel refreshed?” — you’re not alone. Getting the right amount of sleep, and more importantly, sleeping at the right times, can make a huge difference in how energized you feel the next day. Luckily, science has some answers that can help you find the perfect bedtime tailored just for you. And better yet, we have a handy Sleep Calculator to make this process easier than ever.
Why Does Bedtime Matter?
It’s not just how long you sleep, but when you sleep that counts. Our body follows natural sleep cycles and rhythms that influence how rested and alert we feel upon waking. Sleeping at the right times aligned with these biological rhythms can boost your mood, cognitive function, and overall health.
Understanding Sleep Cycles: The Science Behind Bedtime Calculation
Sleep isn’t a single, uniform state. Instead, it happens in cycles that last approximately 90 minutes each. These cycles include different stages of sleep — light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. The REM stage is when you dream and when your brain processes memories and emotions.
Why does this matter? Because waking up in the middle of a sleep cycle, especially during deep sleep or REM sleep, can leave you feeling groggy and tired — a phenomenon called sleep inertia. But if you wake up at the end of a complete sleep cycle, you’ll likely feel more refreshed and alert.
How Long are Sleep Cycles?
It’s important to know that while 90 minutes is the average length of a sleep cycle, it can vary between individuals and even across different nights for the same person. Sleep cycles can range from about 60 to 110 minutes. This variability is why a personalized approach — like using a sleep calculator — is helpful.
Calculating Your Ideal Bedtime
So, how to find the best time to go to bed? The general scientific guidance is to plan your sleep so you complete a whole number of 90-minute sleep cycles before your desired wake-up time. Most adults need between 4 and 6 complete cycles, which equals 6 to 9 hours of sleep.
Here’s a simple way to do it:
Start with your wake-up time.
Count backward in 90-minute increments to the closest time that fits your schedule.
Add about 15 minutes to allow yourself to fall asleep.
For example, if you want to wake up at 7:00 AM, counting back 5 sleep cycles (7.5 hours) gets you to 11:30 PM as an ideal bedtime. Including 15 minutes to fall asleep, aim to be in bed by around 11:15 PM.
Use Our Sleep Calculator to Get Your Personalized Bedtime!
Of course, calculating sleep cycles by hand can be tricky, especially since everyone’s sleep cycle length and sleep onset time differ. That’s why we created our easy-to-use Sleep Calculator, which does the math for you. Just enter your planned wake-up time, and it will suggest multiple ideal times for you to go to bed, ensuring you wake up refreshed.
Try our free Sleep Calculator now and find your perfect bedtime!
Additional Tips for Better Sleep Timing
Keep a consistent schedule: Going to bed and waking up at the same times daily helps regulate your internal clock (circadian rhythm), making it easier to fall asleep and wake up naturally.
Wind down before bed: Avoid screens and stimulating activities at least an hour before bedtime to help your body prepare for restful sleep.
Create a relaxing environment: Dimming lights and keeping your bedroom cool and quiet supports healthy sleep cycles.
What About Circadian Rhythms?
Besides sleep cycles, our body’s circadian rhythm — roughly a 24-hour internal clock — also plays a vital role in sleep timing. It is influenced by external cues like sunlight and dictates when we feel sleepy or alert. Aligning your bedtime with your circadian rhythm, such as sleeping a few hours after sunset and waking near sunrise, can enhance sleep quality.
Some experts recommend adjusting your bedtime to match natural light cycles along with sleep cycle timing for the best results.
Why Use a Sleep Calculator?
You get tailored bedtime options instead of guessing.
It helps you avoid waking up mid-cycle, reducing grogginess.
You can experiment and find what works best for your unique body.
It encourages consistent sleep habits that improve overall health.
Final Thoughts
Determining what time you should go to bed is a vital step toward better sleep, improved energy, and a healthier lifestyle. By understanding and respecting your unique sleep cycles and circadian rhythms, you can optimize your rest and wake up feeling truly refreshed.
Don’t just guess your bedtime—use our free Sleep Calculator to find the best times for YOU, then try sticking to those times for a week or more to feel the difference.
Sweet dreams start with smart sleep planning!