What Time Should I Go to Bed?

Take this quiz to find out!

To get a good night’s sleep, you need to head to bed on time. Unfortunately, it can be tough to figure out exactly when this should be.

That’s where we come in! We’ve crafted these questions to help you figure out the perfect time to go to bed for an optimal night’s sleep. For your personalized sleep schedule, click “Start Quiz” now 😴🛌

An illustration of someone sitting in their bed with a clock in the upper left corner.

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Questions Overview

1. What time do you usually have to wake up in the morning?
  1. Between 5:00-6:00 a.m.
  2. Between 6:00-7:00 a.m.
  3. Between 7:00-8:00 a.m.
  4. Between 8:00-9:00 a.m.
2. Do you have a hard time falling asleep?
  1. Nope! I fall asleep right away.
  2. Kinda, it usually takes me about 10-20 minutes.
  3. Yes, I toss and turn for an hour or two.
  4. Honestly, I’m not sure.
3. How old are you?
  1. I’m in elementary school.
  2. I’m in middle school.
  3. I’m in high school.
  4. I’m an adult.
4. Do you usually sleep through the night?
  1. Yes, I always sleep through the whole night.
  2. Mostly, but sometimes I wake up to go to the bathroom.
  3. No, I usually wake up once or twice.
  4. No, I wake up a ton of times throughout the night.
5. How do you usually feel when you wake up in the morning?
  1. Exhausted, as if I didn’t sleep at all.
  2. Kinda groggy and tired, but not too bad.
  3. I feel normal—not super energized but not sleepy, either.
  4. Totally refreshed, energetic, and not groggy at all!

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What Time Should You Go to Bed?

The right time to go to bed depends on a few factors, like your age and what time you need to wake up in the morning, so it will vary from person to person. Here’s some info to help you determine the right bedtime for you:

  • First, consider your age. In general, younger people need a little more sleep since they’re still growing. Here’s a breakdown:
    • Elementary School Age (6-12 years old): You need 9 to 12 hours of sleep each night.
    • Teenager (12-17 years old): You need 8 to 10 hours of sleep each night.
    • Adult (18-60 years old):'You need at least 7 hours of sleep each night.[1]
  • Next, calculate your bedtime. To do this, you’ll subtract the number of hours of sleep you need from the time you need to wake up. For example:
    • If you’re a teenager who needs 8-10 hours of sleep, and you have to wake up at 7:00 in the morning, you should go to bed between 9:00 p.m. and 11:00 p.m.
    • If you’re an adult who needs 7 hours of sleep, and you have to wake up at 6:30 in the morning, you should go to bed at 11:30 p.m.
    • If you’re a school-aged child who needs 9-12 hours of sleep, and you have to wake up at 7:30 in the morning, you should go to bed between 7:30 p.m. and 10:30 p.m.
  • Remember, the right bedtime is unique for each person. Your body may need a little more or less than these averages to feel refreshed and energized in the morning. It may take some trial and error to figure out the optimal sleep schedule for you.

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References

  1. ↑ https://www.cdc.gov/sleep/about/index.html#cdcreference_1

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    Anonymous

    May 15

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