What time should you go to bed? Calculate your ideal bedtime

To calculate what time you should go to bed, subtract 7 to 9 hours from the time you need to wake up, which is how much sleep experts recommend for adults. If you need to get up at 6:00, go to bed between 21:00 and 23:00. Just as important as the exact time is following the same schedule every day, including weekends. Consistency is what truly tells your body when to be awake and when to sleep.

Below you will find a table for quickly calculating bedtime from your wake-up time, recommended sleep duration by age group, an explanation of why consistency matters more than a perfect bedtime, and practical advice for people who cannot go to bed early because of shift work or young children.

What time should you go to bed for a given wake-up time?

Sleep occurs in cycles that last about 80 to 100 minutes and repeat four to six times per night. Deep sleep predominates earlier in the night, while REM sleep becomes more prominent toward morning (National Heart, Lung, and Blood Institute, NIH). You do not need to pursue a single “perfect” bedtime. It is more important to get enough total sleep for your age. The table below shows when to go to bed for 7, 8, or 9 hours of sleep based on when you need to wake up.

Wake-up time	7 hours of sleep	8 hours of sleep	9 hours of sleep
5.00	22.00	21.00	20.00
5.30	22.30	21.30	20.30
6.00	23.00	22.00	21.00
6.30	23.30	22.30	21.30
7.00	0.00	23.00	22.00
7.30	0.30	23.30	22.30
8.00	1.00	0.00	23.00

The time in the table is when you turn off the light. Add the number of minutes it usually takes you to fall asleep.

How much sleep do you really need at each age?

Adults need at least 7 hours of sleep per night, with a recommended range of 7 to 9 hours. This is the joint position of the American Academy of Sleep Medicine (AASM) and Sleep Research Society. Children and teenagers need considerably more sleep. Older adults need as much as other adults, rather than less as is often assumed.

Age group	Recommended sleep duration (per 24 hours)
Infants (4–12 months)	12–16 hours (including naps)
Toddlers (1–2 years)	11–14 hours (including naps)
Preschool children (3–5 years)	10–13 hours (including naps)
School-age children (6–12 years)	9–12 hours
Teenagers (13–18 years)	8–10 hours
Adults (18–64 years)	7–9 hours
Older adults (age 65+)	7–9 hours (the same as other adults)

The figures for children and teenagers come from an AASM consensus statement (published in PubMed Central), while the recommendation for older adults comes from the US National Institute on Aging (NIA, part of the NIH), which explicitly warns that the belief that “older people need less sleep” is a myth. Their schedule may change, with older people going to bed and waking earlier, but their actual need for sleep does not.

Many adults in Slovenia do not meet the recommendation: a study by the National Institute of Public Health of Slovenia (NIJZ) found that 41.8% of Slovenia’s adult population slept for less than 7 hours per night during the working week and therefore did not meet the recommendation of 7 to 9 hours for adults.

Why is a consistent schedule more important than a perfect bedtime?

The body prepares for sleep most easily if you go to bed and get up at a similar time every day, including weekends. This is one of the key recommendations from the UK National Health Service (NHS). When your schedule changes from night to night, such as going to bed late on Friday and Saturday but getting up early on weekdays, the body receives conflicting signals. Like jet lag, this can make it harder to fall asleep and reduce sleep quality.

According to NIJZ , 64% of adults in Slovenia aged 18 to 74 have a regular bedtime and usually go to bed at the same hour. If you do not already have one, this provides a useful foundation to build on.

How do circadian rhythm and morning light affect when you feel sleepy?

The circadian rhythm is the body’s “internal clock,” regulated primarily by light. When it gets dark, the body begins to release melatonin, a hormone that prompts sleepiness. Morning light stops its release and wakes the body (National Institute on Aging, NIH). It is therefore easiest to fall asleep when your bedtime works with this natural rhythm rather than against it.

Exposure to daylight in the morning helps “reset” the clock. The NHS uses the same principle for people adjusting to a new time zone after a flight: daylight helps the body clock adapt (NHS). A few minutes of morning light, through a walk, breakfast by the window, or opening the curtains as soon as you get up, may therefore help you feel sleepy at your planned bedtime in the evening.

What if you simply cannot go to bed early? (Shift work and young children)

The advice to “go to bed at 22:00” does not work for everyone. Night shifts, on-call duties, or a baby who wakes every three hours can make an early bedtime impossible. During these periods, pursuing an ideal bedtime is unrealistic, but it still makes sense to follow as many other principles as possible to help you sleep when you have the opportunity.

• Shift work: after a night shift, keep your journey home and bedroom as dark as possible (wear sunglasses on the way home and use blackout curtains) so light does not prevent sleep. Try to keep the same sleep schedule on days off whenever possible.
• Young children: when uninterrupted sleep is not possible, a more realistic goal is the total number of hours, divided into shorter blocks or a brief daytime rest if needed, rather than a single “right” bedtime.
• Irregular schedules in general: even if you cannot go to bed at the same time every day, follow at least a short, consistent routine immediately before bed (the same sequence of activities). This signals to the body that sleep follows, even if the time itself varies.

If shift work or caring for children leaves you chronically short of sleep, it does not mean that you are doing something wrong. It is a reality of this period in your life. When circumstances change, gradually move your schedule closer to the recommended hours instead of trying to change it completely overnight.

A short guide to sleep hygiene

A few basic habits recommended by NHS can help make the schedule in the table above work in practice:

• Turn off screens (phone, tablet, and computer) at least one hour before bed. Blue light can make it harder to fall asleep.
• Avoid caffeine and alcohol for at least 1–2 hours before bed.
• Keep the bedroom quiet, dark, and cool.
• If you are still unable to sleep after about 20 minutes in bed, get up and do something calm in another room, such as reading or listening to quiet music. Return to bed when you feel truly sleepy.

The surface you sleep on also contributes to sleep quality. An uncomfortable or worn pillow can wake you with neck pain during the night, regardless of how precisely you calculated your bedtime. We explain how to choose one based on sleep position and material in our pillow selection guide; the contoured Memory pillow is one option for people who wake with neck pain, and you can find the full range among our pillows. For more general habits, see our 8 steps to better sleep hygiene or 17 tips for better sleep.

When should you see a doctor?

If you remain extremely sleepy during the day despite getting enough hours of sleep and following a consistent schedule, if you snore loudly, or if your partner notices pauses in your breathing during sleep, consult a doctor. You may have sleep apnea, which cannot be addressed simply by changing your bedtime. Read more in our article about sleep apnea. You should also consult a doctor if you have difficulty falling asleep or staying asleep for more than a few weeks, as these may be signs of insomnia that should be assessed separately.

Frequently asked questions

Do I really need to go to bed at the same time on weekends?

Yes, as far as possible. A large difference between your weekday and weekend schedules puts the body through a kind of mini jet lag from one night to the next, often making it harder to fall asleep on Sunday evening and get up on Monday.

Is it better to go to bed early or get up early?

Neither is inherently “better.” What matters most is getting the recommended 7 to 9 hours between the two times (for adults) and repeating the schedule every day. Going to bed early without waking early, or the reverse, will not by itself give you enough sleep.

Is 6 hours of sleep enough if I get used to it?

According to the AASM and Sleep Research Society consensus, 6 hours of sleep or less per night is not enough for adults to maintain their health, even if the feeling of tiredness decreases over time. The body becomes accustomed to how sleep deprivation feels, but it does not make up the missing hours.

Why do I wake up tired even when I sleep for enough hours?

Possible causes include an inconsistent schedule, a disruptive sleep environment (light, noise, or an uncomfortable pillow), frequent waking, or a disorder such as sleep apnea. If it happens regularly, monitor your sleep pattern for a few weeks and see a doctor if needed.

What can I do if shift work prevents me from keeping a regular schedule?

At a minimum, follow a consistent routine immediately before sleep, darken the bedroom regardless of the time of day, and adjust your schedule gradually rather than abruptly on days off. Perfect consistency is not possible with shift work, but partial routines can still help.

This content is for information only and does not replace medical advice. If you have persistent sleep problems or suspect a disorder such as sleep apnea, contact your doctor.