Free sleep calculator

What time should I go to bed to wake up at 7:00 am?

To wake up at 7:00 am, go to bed at 9:45 pm (9 hours of sleep), 11:15 pm (7.5 hours), or 12:45 am (6 hours). Each bedtime allows 15 minutes to fall asleep and ends on a full 90-minute sleep cycle. Most adults need at least 7 hours, so 9:45 pm or 11:15 pm is the better target.

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Bedtimes for a 7:00 am wake-up

  • 9:45 pm

    9 hours · 6 cycles

    Recommended

  • 11:15 pm

    7.5 hours · 5 cycles

    Recommended

  • 12:45 am

    6 hours · 4 cycles

    Short night

Adults aged 18 to 60 years need 7 or more hours of sleep, according to the CDC. Times include 15 minutes to fall asleep.

If it takes you longer to fall asleep

Go to bed earlier to make up the difference. If you usually need 30 minutes to fall asleep, the bedtimes for a 7:00 am wake-up move to 9:30 pm, 11:00 pm, or 12:30 am.

Bedtimes for a 7:00 am wake-up by time to fall asleep
Time to fall asleep9 hours (6 cycles)7.5 hours (5 cycles)6 hours (4 cycles)
5 minutes9:55 pm11:25 pm12:55 am
15 minutes9:45 pm11:15 pm12:45 am
30 minutes9:30 pm11:00 pm12:30 am

Bedtimes for teens and children

Teens need 8 to 10 hours of sleep, so to wake up at 7:00 am, a teen should be in bed by 9:45 pm. Children aged 6 to 12 need 9 to 12 hours, which means a bedtime between 6:45 pm and 9:45 pm.

Other wake-up times

Waking up earlier? See bedtimes for 6:30 am. Waking up later? See bedtimes for 7:30 am. Know your bedtime instead? See wake-up times for common bedtimes.

For wind-down routines and breathing exercises before bed, see our sleep resources.

Frequently asked questions

What time should I go to bed if I wake up at 7:00 am?

To wake up at 7:00 am, go to bed at 9:45 pm (9 hours of sleep), 11:15 pm (7.5 hours), or 12:45 am (6 hours). Each bedtime allows 15 minutes to fall asleep and ends on a full 90-minute sleep cycle. Most adults need at least 7 hours, so 9:45 pm or 11:15 pm is the better target.

How much sleep will I get if I go to bed at 11:15 pm and wake up at 7:00 am?

About 7.5 hours, which is five 90-minute sleep cycles, after roughly 15 minutes to fall asleep. That means 7 hours and 45 minutes in bed.

Sources

  1. Centers for Disease Control and Prevention. About Sleep: recommended hours of sleep by age.
  2. Watson NF, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 2015.
  3. Paruthi S, et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine, 2016.
  4. Ohayon M, et al. National Sleep Foundation's sleep quality recommendations: first report. Sleep Health, 2017.
  5. Patel AK, et al. Physiology, Sleep Stages. StatPearls, NCBI Bookshelf.

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