Sleep/Bed Time Calculator: Ideal Wakeup Times

Calculate when you should go to sleep based on REM cycles. This is the most up-to-date bed time calculator for your sleep.

What time should I go to bed?

During the night, you should aim to get 5-6 REM sleep cycles. A REM cycle consists of approximately 90 minutes of deep sleep. If you want to wake up feeling refreshed, you should calculate your wake up time to be 5-6 REM sleep cycles after your preferred bed time. You should also consider that it usually takes around 15 minutes to fall asleep.

A researcher named William C. Dement conducted a sleep study a few years ago and found that it takes between 10 and 20 minutes to fall asleep. This should be considered when determining what time you should go to bed.

The sleep study conducted by William C. Dement also found that the amount of time it took a subject to fall asleep after the lights were turned off closely correlated with their own self-evaluated level of sleepiness. This was conclusive evidence that proved the mind and body know how tired they are, and that this understanding directly impacts the sleepiness of a person.

How many hours of sleep do I need?

The amount of hours of sleep you need largely depends on your age. Older adults need 7 to 8 hours of sleep. Adults and young adults need slightly more, around 7 to 9 hours of sleep. And teenagers need even more than adults, and are recommended to get 8 to 10 hours of sleep.

how many hours of sleep you need chart

School-aged children need 9 to 11 hours of sleep. Toddlers need 11 to 14 hours of sleep. Infants need 12 to 15 hours of sleep, and newborns need 14 to 17 hours of sleep per night.

According to, "there is a big difference between the amount of sleep you can get by on and the amount you need to function optimally."

How can I fall asleep fast?

According to Healthline, there are a large handful of simple tips that will help you fall asleep fast. These include but are not limited to lowering the room temperature, setting a sleep schedule, exposing your body to bright light during the day, and using blackout curtains at night. Investing in a comfortable mattress, pillow, and bed frame can help you get to sleep faster as well.

Is 7 hours enough sleep?

For adults and young adults, 7 hours of sleep is sufficient. Getting 7-8 hours of quality sleep every night is definitely necessary to having an energized day. However, for younger children, getting 9 to 11 hours of sleep is recommended.

It's also important to consider how much physical activity you do during the day. If you're an athlete, you'll need to make sure you're getting proper amounts of rest to recover after tough physical activity.

Is 6 hours enough sleep?

No, six hours of sleep isn't enough for most people, especially in the long term. We recommend getting 7-9 hours of quality sleep for adults and young adults, 9-11 hours of sleep for school-aged children, and 8-10 hours of sleep for teenagers.

Sleeping a certain amount of hours is necessary, but more important is the quality of your sleep. Considering the quality of your sleep and taking steps to improve it will help you perform your best during the day.

Is 5 hours enough sleep?

No, five hours of sleep isn't enough, especially in the long term. 7-8 hours of quality sleep is needed to perform your best during the day. According to, the symptoms of too little sleep include excessive sleepiness, yawning, lack of concentration, irritability, anxiety, daytime fatigue, and forgetfulness.

What are the health risks of not enough sleep?

According to, there are a number of health risks associated with not getting enough sleep. These include brain performance similar to aging, risk of diabetes, early death, and a risk of stroke or heart disease.

What is a REM cycle?

A REM cycle includes non-REM sleep and REM sleep. During REM sleep, your eyes move quickly in different directions which does not happen during non-REM sleep. The REM cycle begins with non-REM sleep and is followed by a shorter period of REM sleep. The REM cycle then starts over again. REM sleep is a vital part of a healthy and energized life.

What does REM stand for?

A REM cycle stands for "rapid eye movement", where your eyes move quickly in different directions. These rapid eye movements don't happen during non-REM sleep.

What are the 5 stages of sleep?

The 5 stages of sleep are: wake, light sleep, deep sleep, and REM (the cycle repeats).

5 stages of sleep chart

What causes insomnia?

Common causes of chronic insomnia are stress, school, work, health, finances, or family. These parts of your life can keep your mind active at night and make it difficult to sleep and even fall asleep. It is important to know how to stop insomnia, which we'll cover in the section below.

How do I stop insomnia?

Mayo Clinic recommends you to: stick to a sleep schedule, stay physically active during the day, avoid or limit naps, caffeine, alcohol, and don't use nicotine. They also recommend avoiding large meals and beverages before bed.

What are the 5 types of insomnia?

types of insomnia chart

According to the Sleep Foundation, there are multiple ways to describe insomnia: acute insomnia, chronic insomnia, comorbid insomnia, onset insomnia, and maintenance insomnia.

Acute insomnia is a brief episode of difficulty sleeping and is usually caused by a stressful change in a person's job, receiving bad news, or travel. This type of insomnia usually gets resolved without any treatment.

Chronic insomnia is a long-term pattern of difficulty sleeping and is usually when a person has trouble falling or staying asleep for at least 3 nights per week for 3 months or longer. This type of insomnia has many causes.

Comorbid insomnia occurs from anxiety and depression. Also, certain medical conditions can either cause insomnia or make a person uncomfortable at night. For example: a person having arthritis or back pain may make it hard to sleep and fall asleep.

Onset insomnia is when you have difficulty falling asleep at the beginning of the night.

Maintenance insomnia is the inability to stay asleep. People with this type of insomnia wake up during the night and have difficulty returning to sleep.

Table of Contents