Bed Time Calculator by Age — Find Your Ideal Sleep Schedule
Wondering what’s the best time to go to bed for your age? Our free bed time calculator uses sleep cycle science and age-based recommendations to give you the most accurate bedtime suggestions.
Calculate Your Ideal Bedtime
To wake up refreshed, you should go to bed at one of the following times:
It takes the average person 15 minutes to fall asleep. Times have been adjusted accordingly.
Related Sleep Tools
Check out other useful sleep calculators to perfect your rest and recovery:
- 50+ Sleep Calculators — explore all sleep-related tools.
- Nap Optimizer Tool — find the perfect nap timing for maximum refreshment.
How Does the Bed Time Calculator Work?
Our calculate ideal bed time tool is based on established sleep science to give you a personalized schedule. It considers three key factors:
- Age-Based Guidelines: Sleep needs change throughout our lives. Our calculator uses recommendations from health authorities like the CDC. Babies need 12–16 hours, children 9–12, teens 8–10, adults 7–9, and seniors 7–8 hours.
- Sleep Cycles: Human sleep isn't a single block; it runs in cycles of approximately 90 minutes. Waking up at the end of a cycle, rather than in the middle of deep sleep, helps you feel more alert and refreshed.
- Your Wake-Up Time: The calculator works backward from your desired wake-up time, subtracting full 90-minute sleep cycles to find the optimal moments to fall asleep.
If you’ve ever wondered how does iPhone calculate time in bed or how does Apple calculate time in bed, the principle is similar. Those apps use your set alarm and bedtime goals to track consistency, while our tool focuses on pinpointing the ideal moments to fall asleep to align with your natural sleep rhythm.
Ideal Bed Time by Age Chart
This chart provides general sleep recommendations. For a personalized result based on your wake-up time, use our ideal bed time calculator above.
| Age Group | Recommended Sleep (Hours) | Suggested Bedtime (if waking at 7:00 AM) |
|---|---|---|
| Babies (4–12 mo) | 12–16 hrs | Naps + 8:00 PM bedtime |
| Children (6–12) | 9–12 hrs | 7:00 PM – 9:00 PM |
| Teens (13–18) | 8–10 hrs | 9:00 PM – 11:00 PM |
| Adults (18–60) | 7–9 hrs | 10:00 PM – 12:00 AM |
| Seniors (60+) | 7–8 hrs | 9:30 PM – 11:00 PM |
FAQs – Bed Time Calculator by Age
Q1: How does this bed time calculator by age work?
A: It combines sleep cycle science (90-minute cycles) with medically recommended sleep durations for your specific age group. It then calculates the best times for you to go to bed based on your chosen wake-up time to avoid waking up during a deep sleep phase.
Q2: How does iPhone calculate time in bed?
A: Apple’s system primarily uses the bedtime and wake-up schedules you set in the Health app. It then uses your iPhone usage and motion data (from your phone or Apple Watch) to estimate when you are actually in bed and asleep. Our tool focuses on the planning aspect—finding the *ideal* time to go to bed.
Q3: What is the best time to go to bed?
A: The "best" time depends entirely on your age and when you need to wake up. For most adults aiming for a 7:00 AM wake-up, a bedtime between 10:00 PM and 11:30 PM is ideal to complete 5-6 full sleep cycles.
Q4: Can I use this calculator for kids?
A: Yes! The bed time calculator by age is designed for all age groups, including babies, children, and teens. Just select the appropriate age group to get recommendations tailored to their specific sleep needs.