FREE SLEEP TOOLS / 01
Bedtime calculator
Find a bedtime that fits your morning.
Work back from your morning. Or plan your wake-up time from bedtime.
How the calculation works
Choose whether to calculate bedtime or wake-up time. Enter the time you know, your target time asleep, and how long you usually take to fall asleep.
How we calculated it
From a bedtime plan to an actual night
Your result plans time; it does not measure sleep. Start a NiceSleep session tonight to compare your routine with a completed report. Choose sound saving beforehand if you want clips.
iOS 1.5.15: choose 3 saved recordings per sleep session for full playback; Premium unlocks all. Android: check your installed version; this allowance’s public release is unverified.
Your entries stay on this page. This website does not upload or save them.
Clock times only: no adjustment for daylight-saving changes or travel between time zones.
How we calculated it
How the calculation works
Choose whether to calculate bedtime or wake-up time. Enter the time you know, your target time asleep, and how long you usually take to fall asleep.
For bedtime, we subtract your sleep target and time to fall asleep from your wake-up time. For wake-up time, we add both to bedtime. Results show when the time falls on the previous or following day.
The default of 8 hours is a starting point, not a personal prescription. CDC recommends 7 or more hours for adults aged 18–60; needs vary. This tool does not account for night awakenings or predict your sleep stages.
A worked example
To wake at 07:00 with 8 hours asleep and 15 minutes to fall asleep, go to bed at 22:45 the previous day.
Common questions
Does this use 90-minute sleep cycles?
No. Sleep cycles vary, so a fixed cycle length cannot tell you the precise best time to wake. This calculator works with your chosen sleep duration instead.
Can I calculate a wake-up time?
Yes. Switch to “My wake-up time,” then enter bedtime, your sleep target, and time to fall asleep.
Is 8 hours the right target for everyone?
No. Age, individual needs, health, and daily routine all matter. Adjust the target to your needs; get professional advice for persistent sleep concerns.