Free tool
Sleep time calculator
Find what time to go to bed for the hours of sleep recommended for your age, or what time to wake up if you go to bed now.
General information, not medical advice. If you have a health condition or concern, ask a doctor.
To wake up at 6:30 a.m., go to bed at:
- 11:15 p.m.
- 10:45 p.m.
- 10:15 p.m.
- 9:45 p.m.
- 9:15 p.m.
How this calculator works
It uses the sleep ranges recommended by sleep experts for each age group: at least seven hours for adults, 8 to 10 hours for teenagers and 9 to 12 hours for children aged 6 to 12. It then counts back from your wake-up time, or forward from your bedtime, and adds about 15 minutes, since most people take a little while to fall asleep.
Everyone is slightly different. If you regularly wake up tired after the recommended hours, or feel very sleepy in the daytime, it’s worth talking to a doctor.
Tips for better sleep
- Keep the same bedtime and wake-up time every day, including weekends.
- Put your phone away 30 to 60 minutes before bed.
- Avoid tea and coffee in the late afternoon and evening.
- Keep your bedroom dark, quiet and cool.
Read our full guide: How much sleep do you really need?
Sources and further reading
- Watson, N. F. et al. (2015). Recommended amount of sleep for a healthy adult. Sleep, 38(6), 843–844.
- Paruthi, S. et al. (2016). Recommended amount of sleep for pediatric populations. *Journal of Clinical Sleep Medicine*, 12(6), 785–786.
- Hirshkowitz, M. et al. (2015). National Sleep Foundation’s sleep time duration recommendations. Sleep Health, 1(1), 40–43.
Read the full article
How Much Sleep Do You Really Need? A Guide by Age
Sleep experts recommend at least seven hours a night for adults, and much more for children and teenagers. Here are the recommended hours for every age, signs you aren’t getting enough, and habits that help.