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How to Calculate When You Should Go to

Sleep
Medically reviewed by Nick Villalobos, MD — By James Roland — Updated on
January 25, 2022

Sleep needs Sleep calculator Not enough sleep Sleep cycles

Importance of sleep FAQs Sleep tips Bottom line

How much sleep did you get last night? What about the night before?
How much sleep do you actually need?

Keeping track of your sleep schedule might not always be your top
priority, but getting enough sleep is critical to your health in many ways.

You may not realize it, but the amount of sleep you get can affect
everything from weight and metabolism to brain function and mood.

For many people, wake-up time remains fairly constant from day to day.
The time you go to sleep, however, might vary, depending on any number
of things:

your social life

your work schedule

family obligations

the newest show streaming on Netflix

the time you start to feel tired

But since you know when you need to get up, knowing the specific
amount of sleep you need to function at your best can help you
determine what time to go to bed.

Below, you’ll find out how to calculate the best time to go to bed based
on your wake time and natural sleep cycles. We’ll also offer more insight
on how sleep cycles work and why sleep, or lack thereof, can affect your
health.
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How much sleep do you need? 

How much sleep you need changes throughout your lifetime. An infant
may need up to 17 hours of sleep each day, while an older adult may get
by on just 7 hours of sleep a night.

Sleep guidelines can offer a place to start determining your sleep needs
by providing research-backed recommendations for the ideal amount of
sleep for optimal health.

The American Academy of Pediatrics and the Centers for Disease Control
and Prevention (CDC)  offer these general guidelines for different age
groups:

Sleep guidelines by age

Birth to 3 months: 14 to 17 hours
4 to 11 months: 12 to 16 hours
1 to 2 years: 11 to 14 hours
3 to 5 years: 10 to 13 hours
6 to 12 years: 9 to 12 hours
13 to 18 years: 8 to 10 hours
18 to 64 years: 7 to 9 hours
 65 years and older: 7 to 8 hours

Keep in mind, though, that sleep needs can still vary, even within the
same age group.

You might need at least 9 hours of sleep a night to feel well rested, while
your partner may wake up naturally after 7 hours, feeling perfectly
refreshed and ready for the day.

The thing to keep in mind is how you feel when you get various amounts
of sleep.

Here are a few questions to consider when evaluating your sleep needs:

Do I feel rested after 7 hours of sleep, or do I need at least 8 or 9?

Do I experience any daytime drowsiness?

Do I rely on caffeine to keep me going throughout the day?

Has my sleeping partner noticed me tossing and turning, or having

any sleep issues during the night?

Sleep calculator
Bedtimes are based on:

your wake-up time

completing five or six 90-minute sleep cycles

allowing 15 minutes to fall asleep

Bedtime: Bedtime:
Wake-up time 7.5 hours of sleep 9 hours of sleep
(5 cycles) (6 cycles)

4 a.m. 8:15 p.m. 6:45 p.m.

4:15 a.m. 8:30 p.m. 7 p.m.

4:30 a.m. 8:45 p.m. 7:15 p.m.

4:45 a.m. 9 p.m. 7:30 p.m.

5 a.m. 9:15 p.m. 7:45 p.m.

 5:15 a.m. 9:30 p.m. 8 p.m.

5:30 a.m. 9:45 p.m. 8:15 p.m.

5:45 a.m. 10 p.m. 8:30 p.m.

6 a.m. 10:15 p.m. 8:45 p.m.

6:15 a.m. 10:30 p.m. 9 p.m.

6:30 a.m. 10:45 p.m. 9:15 p.m.

6:45 a.m. 11 p.m. 9:30 p.m.

7 a.m. 11:15 p.m. 9:45 p.m.

7:15 a.m. 11:30 p.m. 10 p.m.

7:30 a.m. 11:45 p.m. 10:15 p.m.

7:45 a.m. 12 p.m. 10:30 p.m.

8 a.m. 12:15 a.m. 10:45 p.m.

8:15 a.m. 12:30 a.m. 11 p.m.

8:30 a.m. 12:45 a.m. 11:15 p.m.

8:45 a.m. 1 a.m. 11:30 p.m.

9 a.m. 1:15 a.m. 11:45 p.m.

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The consequences of sleep deprivation

Sleep deprivation is a real concern for many people, especially those
faced with consistent work and life challenges that can further disrupt
sleep.

Of course, getting too little sleep can affect many of your body’s systems
and restorative functions.

Health and mental health concerns — depression, anxiety, obstructive

sleep apnea, and chronic pain, just to name a few — can contribute to
sleep deprivation. But a lack of quality sleep can also worsen symptoms
of these conditions and fuel a distressing cycle of sleeplessness.

The occasional night of poor sleep generally won’t have a serious impact
on your health. All the same, experts have linked ongoing sleep
deprivation to serious health consequences, including a higher risk of
chronic diseases and early death.

Sleep deprivation can have short-term and long-term physical, emotional,

and cognitive health impacts.

Physical impacts

For most people, a night of poor sleep can bring on noticeable physical
effects, including:

drowsiness
headache
 dark circles under the eyes
pale skin

Long-term sleep deprivation can take a more severe toll on your physical
health, leading to:

reduced immunity, which can make it harder for your body to fight
off infections

high cortisol, which can contribute to high blood pressure and other
health concerns

increased appetite and cravings for sugar and carbs

changes in weight

signs of aging  , including wrinkles, fine lines, and loss of skin

elasticity

chronic inflammation

Emotional and mental health impacts

Without a doubt, a night of bad sleep can affect your mood the next day.

When you don’t get enough sleep, you’re more likely to:

feel cranky and irritable

notice abrupt mood changes and difficulty managing emotions
have difficulty coping with stress

Research  also suggests that sleep deprivation can worsen mental

health symptoms, including depression, anxiety, paranoia, and
hallucinations.

Sleep deprivation has also been linked  to symptoms of some mental

health conditions, including:

depression

anxiety disorders

bipolar disorder
attention deficit hyperactivity disorder (ADHD) 
Cognitive impacts

When you don’t get enough sleep, your brain can’t work as efficiently. As
a result, you’ll likely have trouble concentrating and remembering things
after a night of poor sleep.

Research has found evidence to suggest that sleep deprivation

negatively affects functions associated with the brain’s frontal lobe,
including:

attention

alertness

decision making
judgment

memory

response

These effects can play a part in:

declining performance at work or school

changes in judgment and impulse control

accidents

What are the stages of sleep?

When you fall asleep, your brain and body go through several cycles of
sleep. Each cycle includes four distinct stages.

The first three stages are part of non-rapid eye movement (NREM)
sleep.
The last stage is rapid eye movement (REM) sleep.

The stages used to be classified as stages 1, 2, 3, 4, and REM. Now,

experts generally classify them  as:

N1 (formerly stage 1). This first stage of sleep marks the period
between being awake and falling asleep.

N2 (formerly stage 2). The onset of sleep begins at this stage, as

you become unaware of your surroundings. Your body temperature
 drops slightly, and your breathing and heart rate become regular.
N3 (formerly stages 3 and 4). During this deepest and most
restorative sleep stage, breathing slows, blood pressure drops,
muscles relax, hormones are released, healing occurs, and your
body becomes re-energized.
REM. This final stage takes up about 25 percent of your sleep cycle.
During REM sleep, your brain is most active, dreams occur, and your
eyes move back and forth rapidly under your eyelids. REM sleep
helps boost your mental and physical performance when you wake
up.

It takes, on average, about 90 minutes to go through each cycle.

Completing five cycles a night means you’d get 7.5 hours of sleep, while
six full cycles translates to about 9 hours of sleep.

Ideally, you want to wake up at the end of a sleep cycle instead of in the
middle of it — that’s because you’ll typically feel more refreshed and
energized if you wake up at the end of a cycle.
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Why is sleep important? 

Sleep is crucial for many reasons. A good night’s sleep:

helps regulate the release of hormones that control appetite,

metabolism, growth, and healing

boosts brain function, concentration, focus, and productivity

reduces your risk for heart disease and stroke

helps with weight management
 helps maintain healthy immune system function
lowers your risk for chronic health conditions, such as diabetes and
high blood pressure

improves athletic performance, reaction time, and speed

may lower your risk for depression

improves libido and sexual function

Frequently asked questions about sleep

You’ll find answers to some common questions about sleep below.

Does your need for sleep change with age?

Yes, your need for sleep does change with age, though it typically
stabilizes around the age of 20.

As you get older, you need less sleep, as a general rule.

Various environmental, behavioral, and medical factors can influence how

much sleep you need, though, and those may change throughout your
life.

For instance:

A young adult may want to do more — and stay up later — than they
could as a teenager.
An adult in their 40s has a higher chance of chronic health
conditions that might affect their sleep needs.

Changing lifestyles in older age, including an irregular schedule,

may lead to more time spent in bed.

Why am I still tired after sleeping for 8 hours?

There are a few possible reasons you might wake up tired, even after
sleeping for 8 hours. A good place to start exploring these reasons?
Consider your sleep habits and sleep hygiene practices.

When it comes to sleep, quality matters just as much as quantity. Things

that could detract from the quality of your sleep include:
 your sleep environment (Is it noisy? Too hot or cold? Too bright?)
who you share your bed with (A partner who snores or fidgets? A
restless pet?)

sleep disorders like insomnia or sleep apnea

chronic pain
an underlying medical or mental health condition

Is it healthy to sleep during the day?

Pulling all-nighters, or working the graveyard shift and then sleeping in

the day, may contribute to some negative health effects, including
increased risk for cardiovascular disease and type 2 diabetes.

Research suggests that being a night owl could also affect your eating
habits and lead to erratic eating patterns, including:

skipping breakfast and overeating later in the day

consuming more sugar, caffeine, alcohol, and fast food

What’s more, getting quality sleep during the day can be a challenge, with
all the distractions and noise of life happening around you.

When you don’t have any option beyond working at night and sleeping
during the day, these tips can help you get better rest.

 Supplements 101: Vitamin D

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Tips for better sleep
To improve your sleep health, consider the following tips.

During the day

Exercise regularly, but try to schedule your workouts at least a few

hours before you go to sleep. Exercising too close to bedtime may
lead to interrupted sleep.

Increase your exposure to sunlight or bright lights during the day.

This can help maintain your body’s circadian rhythms, which affect
your sleep-wake cycle.

Try not to take long naps, especially late in the afternoon.

Try to wake up at the same time each day.

Before bed

Limit alcohol, caffeine, and nicotine in the evening. These

substances have the potential to interrupt your sleep or make it
difficult to fall asleep.

Switch off electronics at least 30 minutes before bedtime. The light

from these devices can stimulate your brain and make it harder to
fall asleep.

Get into the habit of a relaxing routine before bedtime, like taking a
hot bath or listening to soothing music.

Turn down the lights shortly before bedtime to help your brain
understand that it’s time to sleep.
Turn down the thermostat in your bedroom. 65°F (18.3°C) is an ideal
sleeping temperature.

In bed

Avoid screen time in bed to reduce blue light exposure, which can
disrupt sleep.
Read a book or listen to white noise to help you relax.

Close your eyes, relax your muscles, and focus on steady breathing.
 If you’re unable to fall asleep, get out of bed and move to another
room. Read a book or listen to music until you start feeling tired,
then go back to bed.

For more sleep support, check out our sleep shop.

The bottom line

If you’re aiming for 7 to 9 hours of sleep each night, a sleep calculator
(like the one above) can help you figure out what time to go to bed based
on your wake-up time.

Ideally, you’ll want to wake up at the end of your sleep cycle, which is
when you’re most likely to feel the most rested.

A good night’s sleep is essential to good health, so if you’re having

trouble falling asleep or staying asleep, consider reaching out to a
healthcare professional. They can help you explore underlying causes of
sleep difficulties and offer guidance.

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