The Sleep Calculator

What’s the best time to go to sleep?

Getting the most out of your sleep isn’t just about having an early night. A good night’s sleep depends on setting your alarm for the right time, too. Based on your body’s natural sleep cycles, our sleep calculator will help you find optimal times to sleep and wake.

Discover some helpful tips on how your environment and habits can affect your sleep, from using blackout blinds to cut out unwanted light to how your diet and exercise routine can affect your circadian rhythm.

What time should I go to sleep?

Looking to get the most out of your sleep? Our sleep calculator gives customised advice in seconds to help you get a good night’s sleep.

Select your sex

Men and women have different sleep needs. On average, women need an extra 20 minutes more than men.

Select your age

Sleep cycles tend to shift as we age. For an accurate result, select your age range.

Enter wake up time

To get the most out of your sleep, it’s recommended you wake up at the same time every day. Choose the time you wake up each day.

Which of these best describes your habits?

What kind of diet do you follow?

Pick one that best matches your diet.

Which is your biggest meal?

Select the answer that best matches your eating habits.

When do you prefer to exercise?

Pick one that best describes your daily routine.

What temperature do you usually set your thermostat at bedtime?

Select the answer that best matches your bedroom temperature.

Do you regularly consume any of these?

Select any that are part of your daily habits.

Do you do any of these activities before you go to bed?

Choose any activities that you indulge in up to two hours before bedtime.

Do any of these often wake you up?

During the night, do any of these regularly disturb your sleep?

Do you suffer from any of these sleep conditions?

Select any conditions that regularly disturb your sleep.

Do you suffer from any of the following health conditions?

Select any conditions that regularly disturb your sleep.

How do you control the level of light in your bedroom?

Choose any methods you use to limit light at bedtime.

What position do you typically sleep?

Choose the position you sleep most often or your preference.

How to fall asleep faster and sleep better

Here are some tips that everyone can use, no matter their current daily habits, to fall asleep faster and enjoy better sleep.

1. Practice good sleep habits

Sticking to a good routine helps for a better night’s sleep. This includes a set time to wind down and put away anything that could keep you up. Ensure you have a consistent time to go to bed and get up, even at weekends.

2. Relax with sleep meditation

A good night’s sleep starts before your head hits the pillow, so set aside time to relax every evening. Put away electronic devices like mobile phones or laptops as they emit blue light. This tells your brain to be active and blocks the sleep hormone melatonin.

To relax before bed, try reading, listening to a podcast, listening to soft music, or even practising sleep meditation to help you drift off easily.

3. Try Mindfulness

Stress, worry, and anxiety all impact the quality of your sleep. Fortunately, there are a few things you can do to put your mind at rest before you go to bed. You could talk to someone you trust about your worries or write them down in a journal.

If you lie awake worrying about tomorrow, add writing a to-do list for the next day to your sleep routine. Breaking worries down into little tasks can be a helpful way to manage your anxiety, giving you a better night’s sleep.

4. Create the right environment

Generally, falling asleep is easier when it’s dark, quiet, and cool. However, this depends on the person. So it's worth finding out what works for you.

High-quality blackout curtains, blackout blinds, and perfect fit blinds can help block out light that could keep you awake. Avoid unwanted light by keeping your phone face down or out of the room.

If you’re a light sleeper, keep your space quiet by wearing earplugs and keeping your phone silent.

Cool rooms are usually easier to sleep in than hot and stuffy ones. So find a temperature that works for you and keep it well-ventilated.

5. Don’t force sleep

If you’re struggling to sleep, don’t stress, as this can keep you up. If you’re tired and enjoying the feeling of rest, this will help you sleep naturally.

If you can’t get to sleep, get up and find a comfy place to unwind with a book or listen to some quiet music. Only go back to bed when you feel sleepy. 

6. Improve your diet and exercise routine

A poor diet and lack of exercise can stop you from getting a good night’s sleep. So try to make some improvements in your daily routine. Avoid stimulants like caffeine or nicotine for at least an hour before bed, as they will make it harder for you to drop off. Alcohol might make it easier to get to sleep but can disrupt your sleep cycle later on. 

Regular exercise can tire you out and help you relax. But avoid doing anything too strenuous around 90 minutes before bed. This can raise your stress levels, making it harder to get to sleep.


Insights were taken from the following sources:

The different amount of sleep men and women need

The length of a complete sleep cycle

The average time it takes to fall asleep

How to fall asleep faster and sleep better

If you want to live longer, make this the biggest meal of the day

Sleep and blood sugar levels

Is Eating Before Bed Bad?

What’s the Best Time of Day to Exercise for Sleep?

Side Effects of Sleep Medication

Caffeine and Sleep

Using Cannabis As A Sleep Aid

Alcohol and Sleep

Sleep Disturbance in Substance Use Disorders

Nicotine and Sleep

Sleeping Pills

3 Reasons to Start Reading a Book Before Bed, According to Research and Sleep Pros

How Electronics Affect Sleep

5 Things Adult Gamers Should Know About Their Sleep

3 Reasons To Avoid Using Your Phone in Bed

How to watch TV and also get good sleep

The Relationship Between Sex and Sleep


Best Temperature for Sleep

What Is the Best Temperature for Sleep?

Light Sleeper: What It Means and What To Do About It

Sleep and sharing a bed

Tips and Tricks to Avoid Light When You Sleep

Positions to Reduce Shortness of Breath

Best Sleeping Positions

How to Sleep on Your Side Without Waking Up with a Sore Back or Neck

How to share a bed with a restless sleeper

The Link Between Nutrition and Sleep

Vegetarian diet linked to lower risk of insomnia, study suggests

Eat Your Way to a Good Night’s Sleep

Key Sleep Disorders

How to Stop Having Nightmares

Night terrors and nightmares

How to Stop Snoring: Remedies, Devices, and Cures

Treatments for Insomnia


Sleep Talking

Sleep apnoea

Restless legs syndrome

Stress and Insomnia

Anxiety at Night

Depression and Sleep

Pain and Sleep

Lack of Sleep and Diabetes

Medical Causes of Sleep Problems

Safety While Sleeping