Sleep Calculator
Find your ideal bedtime or wake-up time based on natural 90-minute sleep cycles.
To wake up at 06:30 am, you should go to sleep at
When Should You Go to Sleep?
According to research published in the European Heart Journal Digital Health, the ideal bedtime for heart health appears to be between 10:00pm and 10:59pm.
Going to sleep before 10:00pm, after 11:00pm or after midnight was associated with a higher risk of cardiovascular disease compared to the 10:00pm to 10:59pm window.
Read the study ›What's the Recommended Amount of Sleep?
According to the Sleep Foundation, most healthy adults should aim for 7 to 9 hours of sleep per night, with at least 7 hours recommended for overall health and wellbeing.
Getting enough quality sleep can support energy levels, concentration, recovery and long-term health.
Learn more ›Shop sleep essentials
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