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What Time Should I Go to Bed?
To get up at 7:00am with 8 hours of sleep, aim to be in bed by 10:45pm. Change your wake-up time below to see your bedtimes.
Updated daily · data to Nov 1, 2026 · How we measure
Go to bed at…
9:45pm
for 9 hours of sleep
10:45pm
for 8 hours of sleep
Recommended for most adults
11:15pm
for 7½ hours of sleep
11:45pm
for 7 hours of sleep
Bedtimes include 15 minutes to fall asleep. Most health bodies, including the US CDC, recommend 7 to 9 hours of sleep a night for adults.
What people actually do
The typical Sleepiest user falls asleep at 10:23pm and gets 6h 36m of sleep, 24m short of 7 hours. See how your own sleep compares.
Tips for an earlier bedtime
- Move your bedtime earlier by 15 minutes every few nights rather than all at once.
- Keep the same wake-up time every day, weekends included; it anchors your body clock.
- Get daylight soon after you wake, and dim the lights and screens in the hour before bed.
- Wind down with something calm, like a bedtime story, a meditation or a steady sound such as rain.
Frequently asked questions
What time should I go to bed to get 8 hours of sleep?
Count back 8 hours from your wake-up time, then allow 10 to 20 minutes to fall asleep. To get up at 7am, that's a bedtime of around 10:45pm.
How long should it take to fall asleep?
For most people, around 10 to 20 minutes. Regularly taking much longer can be a sign your bedtime is earlier than your body is ready for.
Is it better to have a consistent bedtime?
Yes. A regular bedtime and, especially, a regular wake-up time help keep your body clock steady, which makes falling asleep easier.
More sleep data
See how your own sleep compares
Sleepiest tracks your sleep automatically, no wearable needed, and helps you drift off with bedtime stories, meditations and sounds.
Figures are anonymised averages from Sleepiest app users who track their sleep, not a representative sample of the population. Nights are compared with the same weekday in the surrounding weeks. Groups with too few sleepers are never shown. Methodology