What time should I go to bed? Simple calculation

It's one of the most frequently asked sleep questions in the world, and at the same time, one that almost no one answers for themselves: what time should I actually go to bed? We all know what time the alarm goes off, because that's dictated by the train, school, or the first meeting. But the other side of the night, we let happen by feel, usually somewhere between "just one more episode" and "I guess it's time to sleep." Yet, the answer can simply be calculated with a simple sum that you only need to do once.

How do you calculate your bedtime?

The sum is short: wake-up time minus sleep need minus time to fall asleep. Your wake-up time is fixed, your sleep need for most adults is between 7 and 9 hours (with 8 hours as a safe starting point), and for falling asleep, you can estimate about 15 minutes. After all, being in bed is not the same as sleeping.

If you need to wake up at 6:30 AM and aim for 8 hours of sleep, that puts your lights-out time at 10:15 PM. Not for scrolling, but for sleeping; your phone doesn't count in the sum, and that's precisely why it so often interferes.

What time to go to bed for different wake-up times?

For those who prefer to look up the sum: these are the bedtimes (lights out) for 8 hours of sleep and 7 hours of sleep, each including 15 minutes to fall asleep.

Not sure if you're a 7-hour or 9-hour sleeper? Your energy levels during the day are the fairest gauge: if you get through the day without a midday slump and without a third coffee, you're doing well. Start at 8 hours and adjust by 15-minute increments until your mornings feel light.

What if you never hit that bedtime?

Calculating a bedtime is easy; achieving it is the real work. The classic trap is the evening that drags on: just one more chore, just one more episode, just a little bit more time on the phone. Therefore, don't shift by an hour all at once, but in steps of fifteen minutes per week, and if necessary, set a reverse alarm: a signal that the bedtime process is beginning.

And make the landing appealing. A cool, dark bedroom and a bed where you immediately lie comfortably turn the calculated bedtime into something to look forward to instead of a deadline. Practical help for this can be found in the guide to adjusting your bed and the guide on sleeping cool.

Make bedtime a habit, not a struggle

The best bedtime is one you hit almost every night, and that's easier to achieve if the bed itself cooperates. Those who know they'll be comfortable within a minute postpone the moment less; those who have to shift and stack every night to lie well suddenly find the couch very appealing.

For side sleepers, that comfort starts with a pillow at the right height. SidePillow has three (10, 11.5, and 13 cm); the height check tells you within a minute which one is right for you. This way, the result of your bedtime sum truly becomes a pleasant moment.

Conclusion

What time you should go to bed is not a mystery but a calculation: wake-up time, minus your sleep need, minus fifteen minutes for falling asleep. The table above gives you a starting point; your mornings will tell you if you need to adjust.

More important than the perfect time is repetition: every night around the same time, in a cool room, in a bed where you immediately lie comfortably. Then the alarm clock will have to work less hard in the morning, and so will you.

Reached bedtime and want to lie comfortably?
Bedtime reached? The height check ensures you'll lie comfortably right away, at your SidePillow height.

Do the height check

Frequently asked questions

What time should I go to bed if I have to wake up at 7 AM?

For 8 hours of sleep and fifteen minutes to fall asleep: lights out around 10:45 PM. If 7 hours of sleep is enough for you, then it will be 11:45 PM. Look at your energy levels during the day to determine which of the two you are.

How much time should I factor in for falling asleep?

Allow about 15 minutes between turning off the lights and actually falling asleep. If you consistently lie awake for much longer, examine your evening routine: screens, light, and caffeine are the usual suspects.

Is going to bed before midnight better?

Not because of the clock itself: what matters is your total sleep and a consistent routine. For early risers, getting enough sleep in practice almost always means a bedtime before midnight.

What's more important: bedtime or regularity?

Regularity. Going to bed around the same time every night and waking up around the same time every morning trains your internal clock, and that yields more benefits than a perfect bedtime you only hit twice a week.

Photography: Justyna Grochowska, Ron Lach, Miriam Alonso via Pexels.