Printable Bedtime Charts

Free bedtime charts for kids and adults, made to print. Put one on the fridge, in a classroom or in a waiting room.

Feel free to print and share these charts. If you post them online, please credit and link to SleepTimeCalc.

Bedtime chart for kids by age

Bedtimes include about 15 minutes to fall asleep. Sleep targets sit inside the American Academy of Sleep Medicine's recommended ranges. Under age 6, the total includes a typical nap, so a child who has dropped their nap needs an earlier bedtime. For your child's exact age and nap, use the kids bedtime calculator.

AgeSleep targetUp 6:00 AMUp 6:30 AMUp 7:00 AMUp 7:30 AM
113 h incl. 2 h nap6:45 PM7:15 PM7:45 PM8:15 PM
212.5 h incl. 2 h nap7:15 PM7:45 PM8:15 PM8:45 PM
312 h incl. 1.5 h nap7:15 PM7:45 PM8:15 PM8:45 PM
411.5 h incl. 1 h nap7:15 PM7:45 PM8:15 PM8:45 PM
511 h6:45 PM7:15 PM7:45 PM8:15 PM
610.5 h7:15 PM7:45 PM8:15 PM8:45 PM
710.5 h7:15 PM7:45 PM8:15 PM8:45 PM
810.5 h7:15 PM7:45 PM8:15 PM8:45 PM
910.5 h7:15 PM7:45 PM8:15 PM8:45 PM
1010 h7:45 PM8:15 PM8:45 PM9:15 PM
1110 h7:45 PM8:15 PM8:45 PM9:15 PM
1210 h7:45 PM8:15 PM8:45 PM9:15 PM
139 h8:45 PM9:15 PM9:45 PM10:15 PM
149 h8:45 PM9:15 PM9:45 PM10:15 PM
159 h8:45 PM9:15 PM9:45 PM10:15 PM
169 h8:45 PM9:15 PM9:45 PM10:15 PM
179 h8:45 PM9:15 PM9:45 PM10:15 PM

Bedtime chart for adults by wake-up time

Each bedtime ends on a full 90-minute sleep cycle and includes 15 minutes to fall asleep. Most adults should aim for 5 cycles (7.5 hours).

Wake-up time6 cycles (9 h)5 cycles (7.5 h)4 cycles (6 h)
4:30 AM7:15 PM8:45 PM10:15 PM
5:00 AM7:45 PM9:15 PM10:45 PM
5:30 AM8:15 PM9:45 PM11:15 PM
6:00 AM8:45 PM10:15 PM11:45 PM
6:30 AM9:15 PM10:45 PM12:15 AM
7:00 AM9:45 PM11:15 PM12:45 AM
7:30 AM10:15 PM11:45 PM1:15 AM
8:00 AM10:45 PM12:15 AM1:45 AM
8:30 AM11:15 PM12:45 AM2:15 AM
9:00 AM11:45 PM1:15 AM2:45 AM

Source: SleepTimeCalc (sleeptimecalc.org). Free sleep calculators. These charts are general guidance, not medical advice.

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