Bedtime calculator
Enter the time you need to wake up and choose an age group. The calculator works back from your wake-up time using the hours of sleep the CDC recommends, and adds time to fall asleep.
Good to know
- The CDC recommends at least 7 hours a night for adults 18 to 60. For the adult range, this tool uses 7 to 9 hours.
- A regular bedtime and wake-up time, including at weekends, helps your body clock.
- Keep the bedroom dark, quiet and cool, and put screens away before bed.
- For babies and young children, who also nap, use Sleep by age.
- Talk to a doctor if you have trouble sleeping most nights for several weeks, snore loudly or stop breathing in your sleep, or are very sleepy during the day. Read more in How much sleep do you need?
Sources
- CDC: About sleep
- NHLBI (NIH): Sleep deprivation and deficiency