Adults bedtime · ages 26–64

What time should adults go to bed?

Adults need 7–9h of total sleep including no daytime naps for most. 10:00–11:30 PM hits the cycle math for most.

7:00 AM

Based on natural 90-minute sleep cycles + 15-min fall-asleep buffer

Adults bedtime by wake-up time

Showing recommended bedtimes for 9h, 8h, and 7h of total sleep.

Wake-up 9h sleep 8h sleep 7h sleep
6:00 AM 9:00 PM10:00 PM11:00 PM
6:30 AM 9:30 PM10:30 PM11:30 PM
7:00 AM 10:00 PM11:00 PM12:00 AM
7:30 AM 10:30 PM11:30 PM12:30 AM
8:00 AM 11:00 PM12:00 AM1:00 AM
More age groups

Sleep needs for every age, from newborn to 65+.

0–3 months
Newborns
14–17h
4–11 months
Infants
12–15h
1–2 years
Toddlers
11–14h
3–5 years
Preschool
10–13h
6–13 years
School age
9–11h
14–17 years
Teens
8–10h
18–25
Young adults
7–9h
65+
Older adults
7–8h