When should you go to bed?
Start with tomorrow’s alarm. Your bedtime window will change as soon as you change the time.
How bedtime is estimated
We subtract your expected sleep duration and sleep latency from the wake time. The displayed range allows for cycle variation around the estimate you select.
Your saved sleep target decides which option receives the best-fit label.
Start with a wake anchor
For many people, a stable wake time is easier to protect than a rigid bedtime. Use the window as a cue to begin settling down, then notice how rested you feel over several mornings.
If you regularly cannot fall asleep, wake often, or have substantial daytime impairment, a calculator is not a substitute for clinical care.
Common questions
What time should I go to bed for a 7:00 AM alarm?
It depends on your sleep target and how long you take to fall asleep. With an eight-hour target and 20-minute latency, start winding down early enough to be in bed around 10:40 PM.
Why is my result a range instead of one time?
Sleep onset and cycle length vary. A window is more realistic than claiming an exact “perfect bedtime” to the minute.
Should I choose the same bedtime every night?
A consistent sleep and wake schedule can support sleep timing. Large weekday-to-weekend changes may make Monday mornings harder.