Sleep schedule
Ideal Bedtime Planner
Determine when to go to sleep so you wake up refreshed. This calculator combines your wake-up time, estimated sleep need, and time to fall asleep.
Most adults require 7–9 hours.
Recommended bedtimes
Minimum (sleep debt recovery)
Bedtime: 9:45 p.m.
Sleep window: 8.50 h + 15 min latency
Average need
Bedtime: 10:15 p.m.
Sleep window: 8.00 h + 15 min latency
Extra rest
Bedtime: 10:45 p.m.
Sleep window: 7.50 h + 15 min latency
How to Use This Calculator
Estimate your sleep need
Track how many hours leave you energized. Adjust for training, illness, or increased stress.
Include sleep latency
Add the typical minutes it takes to fall asleep. Insomnia or caffeine may extend latency.
Pick a bedtime and be consistent
Keep bedtime and wake time within an hour daily to strengthen your circadian rhythm.
Formula
Bedtime = Wake time − (Sleep need × 60 + Sleep latency)
Total sleep opportunity = Sleep need + Sleep latency ÷ 60
Adjust sleep need for lifestyle changes (training cycles, pregnancy, recovery) and age-related shifts.
Full Description
Sleep requirements differ by genetics, age, and health. Adults typically need 7–9 hours, while adolescents and athletes may need more. Using a consistent bedtime helps regulate melatonin release, improves daytime alertness, and reduces social jet lag.
This calculator offers a starting point. If you struggle with insomnia, excessive daytime sleepiness, or sleep apnea symptoms, seek evaluation from a sleep professional.
Frequently Asked Questions
Is 8 hours enough for everyone?
Some people thrive on 7 hours, others need 9. Track mood, energy, and performance to personalize.
Can I shift my schedule quickly?
Shift gradually—15–30 minutes earlier or later per day—to avoid circadian misalignment.
Should I nap if I miss sleep?
Short naps (20–30 min) can boost alertness. Avoid long evening naps that delay bedtime.
Do sleep trackers help?
They provide estimates of sleep stages and efficiency. Combine data with how you feel to adjust bedtime.