Getting enough sleep is essential, but just as important is when you go to bed. If you’ve ever asked yourself, “what time should I go to bed?”, you’re not alone. The ideal bedtime depends on your wake-up time, your sleep cycle, and your body’s circadian rhythm.
Understanding Your Body Clock
Your body follows a natural 24-hour cycle known as the circadian rhythm. This internal clock controls your sleep-wake patterns, body temperature, and even hormone release. Going to bed and waking up at the same time each day helps keep your circadian rhythm stable, leading to better mental clarity, mood, and overall health.
The Role of Sleep Cycles
Your sleep is made up of 90-minute cycles that repeat throughout the night. Waking up in the middle of a deep sleep phase can make you feel tired and groggy, even if you've slept for 8 hours.
To feel refreshed, you should aim to wake up at the end of a sleep cycle. This is why sleep cycle calculators are popular—they help you time your sleep based on your desired wake-up time.
How Much Sleep Do You Need?
Here are the recommended hours of sleep by age, according to the National Sleep Foundation:
Children (6–13 years): 9–11 hours
Teenagers (14–17 years): 8–10 hours
Adults (18–64 years): 7–9 hours
Older adults (65+): 7–8 hours
Once you know how much sleep you need, you can count backwards from your wake-up time to figure out what time you should go to bed.
Example: Bedtime Based on Wake-Up Time
If you need to wake up at 6:30 AM and want about 7.5 hours of sleep (which is 5 full sleep cycles), here’s how to calculate it:
7.5 hours of sleep + 15 minutes to fall asleep = 7 hours 45 minutes
6:30 AM - 7 hours 45 minutes = 10:45 PM
So, your ideal bedtime would be around 10:45 PM.
Tips for Finding Your Ideal Bedtime
Here’s how to decide what time you should go to bed:
Pick your wake-up time (based on school, work, or other commitments).
Count backward in 90-minute cycles.
Add 15 minutes to fall asleep.
Adjust based on how rested you feel in the morning.
Signs You’re Going to Bed at the Right Time
You fall asleep easily within 10–20 minutes
You wake up naturally before your alarm
You feel alert and energized in the morning
You experience minimal afternoon fatigue
If you're not experiencing these signs, try shifting your bedtime earlier or later in 15-minute increments to find your body's sweet spot.
Final Thoughts
So, what time should you go to bed? The answer depends on your personal sleep needs, lifestyle, and biological rhythm. Using tools like a sleep cycle calculator and maintaining consistent routines can help you find the perfect bedtime and improve your overall sleep quality.
