Bedtime planning
What time should I go to sleep?
Work backwards from when you must wake up. Allow enough time for your recommended sleep, plus the time you normally need to fall asleep.
Get suggested bedtimes instantly
Use the bedtime calculatorA simple bedtime formula
Bedtime = wake-up time − desired sleep − time to fall asleep. For example, if an adult wants eight hours of sleep, needs about 15 minutes to settle and wakes at 7:00 AM, getting into bed around 10:45 PM is a reasonable starting point.
Should you use sleep cycles?
Cycle-based suggestions can give you several practical options, but cycles are not exactly 90 minutes for everyone. Choose an option that protects total sleep rather than a very late time that merely matches a cycle estimate.
Make the chosen bedtime easier
- Keep wake-up time reasonably consistent.
- Begin a quiet wind-down before bed.
- Reduce bright screens and late caffeine.
- Keep the bedroom cool, dark and quiet.
Persistent insomnia, breathing pauses, loud snoring or severe daytime sleepiness deserve professional medical advice.