Sleep Calculator: when should I go to bed?
Pick when you need to wake up (or when you're going to bed) and get times that line up with full sleep cycles.
For general information only, not medical advice. Speak to your GP, midwife or a health professional about your own health.
How it works
Sleep runs in cycles of roughly 90 minutes. Waking at the end of a cycle usually feels easier than waking mid-cycle.
We allow about 15 minutes to fall asleep and suggest times for 4 to 6 cycles (6 to 9 hours).
Frequently asked questions
How much sleep do adults need?+
Most adults need 7β9 hours a night.