Sleep calculator / Sleep schedule maker
Sleep Schedule Maker
Enter when you wake up. Get a full daily sleep schedule, from morning light to lights out, with every time worked back from your alarm.
- 100% free
- No sign-up
- No app
Most adults need 7 to 9 hours. 7.5 hours ends on a full 90-minute cycle.
If yes, the schedule adds a cutoff for your last cup.
How the sleep schedule maker works
A good sleep schedule starts with a fixed wake-up time and works backward. The schedule maker uses the same rules as our other tools and articles, so the times match everywhere on the site:
- Lights out: your wake-up time, minus the sleep you want, minus about 15 minutes to fall asleep. That's the same 15 minutes the sleep calculator uses.
- Morning light: in the first 30 minutes after waking. Bright light soon after waking moves your body clock earlier, which makes the evening bedtime easier.
- Caffeine cutoff: when one 8 oz coffee (about 95 mg) would fall below 25 mg by lights out, using an average 5-hour half-life. The caffeine calculator does this for any drink.
- Last big meal: 3 hours before lights out, and no later than 2. More in how long before bed you should eat.
- Hard workout: finished 2 or more hours before lights out, and never inside 1 hour. See how long before bed to work out.
- Last alcoholic drink: about an hour before lights out for one drink, and an hour earlier for each extra drink. When to stop drinking alcohol before bed explains why fewer drinks helps more than timing.
- Wind-down: starts 60 minutes before lights out, with lights low and screens away at 45 minutes. The full plan is in our bedtime routine for adults.
Sleep schedule chart by wake-up time
All times assume 7.5 hours of sleep plus 15 minutes to fall asleep. The coffee cutoff is for one 8 oz cup.
| Wake-up | Last coffee | Dinner done | Hard workout done | Wind-down | Lights out |
|---|---|---|---|---|---|
| 5:00 AM | 11:35 AM | 6:15 PM | 7:15 PM | 8:15 PM | 9:15 PM |
| 6:00 AM | 12:35 PM | 7:15 PM | 8:15 PM | 9:15 PM | 10:15 PM |
| 6:30 AM | 1:05 PM | 7:45 PM | 8:45 PM | 9:45 PM | 10:45 PM |
| 7:00 AM | 1:35 PM | 8:15 PM | 9:15 PM | 10:15 PM | 11:15 PM |
| 8:00 AM | 2:35 PM | 9:15 PM | 10:15 PM | 11:15 PM | 12:15 AM |
| 9:00 AM | 3:35 PM | 10:15 PM | 11:15 PM | 12:15 AM | 1:15 AM |
Need sample days for shift work, students or night owls? See what makes a good sleep schedule, or plan around a rota with the shift work sleep calculator.
How to stick to your sleep schedule
- Anchor the wake-up time first. Keep it within about an hour on weekends. Bigger lie-ins shift your body clock later. Is sleeping in on weekends bad?
- Move bedtime in 15-minute steps every few days if your current one is far off. How to go to bed earlier.
- Give it two weeks. If you wake close to your alarm and don't need a nap most days, it's working.
- Behind on sleep already? Work out your sleep debt before you start.
Frequently asked questions
What is a good sleep schedule?
One that gives you 7 to 9 hours of sleep with the same wake-up time every day. For a 6:30 AM alarm and 7.5 hours of sleep, that means winding down at 9:45 PM and lights out at 10:45 PM.
How do I make a sleep schedule?
Start from your wake-up time. Count back the sleep you need plus about 15 minutes to fall asleep to get lights out, then place your wind-down 60 minutes before that, your last big meal 3 hours before and your last 8 oz coffee about 9 hours 40 minutes before.
What time should I stop drinking coffee for a 10:45 PM bedtime?
For one 8 oz coffee and an average 5-hour caffeine half-life, about 1:05 PM. Stronger drinks or more than one cup need an earlier stop.
How long before bed should I stop eating and exercising?
Finish a full meal about 3 hours before bed, and no later than 2 hours. Finish a hard workout at least 2 hours before bed, and never inside 1 hour. Moderate exercise closer to bedtime is usually fine.
Should I keep the same sleep schedule on weekends?
Keep your weekend wake-up within about an hour of your weekday alarm. A bigger shift pushes your body clock later and makes Monday harder.
Sources
- Watson NF et al. Recommended amount of sleep for a healthy adult. Journal of Clinical Sleep Medicine, 2015.
- Drake C et al. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 2013.
- Khalsa SB et al. A phase response curve to single bright light pulses in human subjects. Journal of Physiology, 2003.
- Stutz J et al. Effects of evening exercise on sleep in healthy participants: a systematic review and meta-analysis. Sports Medicine, 2019.
- Katz PO et al. ACG clinical guideline for the diagnosis and management of gastroesophageal reflux disease. American Journal of Gastroenterology, 2022.
- Cederbaum AI. Alcohol metabolism. Clinics in Liver Disease, 2012.
- Chang AM et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS, 2015.
Related reading
- How Long Does It Take to Adjust to Daylight Saving Time?Most people adjust to fall back within about a week. Spring forward takes at least a week and can take longer. Timelines for adults, kids and babies.5 min read
- What Time Should I Go to Bed If I Wake Up at 10 AM?For a 10 AM wake-up, go to bed at 2:15 AM for 7.5 hours of sleep or 12:45 AM for 9 hours. Bedtimes for 10:30 AM too, and how to keep a late schedule healthy.5 min read
- What Time Should I Go to Bed If I Wake Up at 4 AM?For a 4 AM alarm, go to bed at 8:15 PM for 7.5 hours of sleep or 6:45 PM for 9 hours. Bedtimes for 4:30 and 4:45 AM too, with the math shown.5 min read
More free sleep tools
All completely free, no sign-up.
- Sleep CalculatorBest bedtime or wake-up time, based on 90-minute sleep cycles.
- Hours of Sleep CalculatorHow many hours of sleep you will get between bedtime and your alarm.
- Nap CalculatorWhen to set your alarm for a power nap or a full-cycle nap.
- Sleep Debt CalculatorHow much sleep you owe this week, and how to pay it back.
- Caffeine Cutoff CalculatorHow much caffeine is still in you at bedtime, and your latest cup.
- Sleep Needs by AgeRecommended hours for every age, from newborns to over-65s.
- Sleep Efficiency CalculatorWhat share of your time in bed you actually spend asleep.
- Shift Work Sleep CalculatorWhen to sleep and stop caffeine around any shift, including nights.
- Kids Bedtime CalculatorThe right bedtime for your child's exact age and wake-up time.
- Chronotype CalculatorNight owl or early bird? Find your chronotype and social jet lag.
- Daylight Saving Time Sleep PlannerA day-by-day plan to shift your sleep before the clocks change.
- Caffeine Limit CalculatorHow much caffeine you can have today, and how much is left.
- Sleep Deprivation QuizTen quick questions to see if you are running short on sleep.
- Jet Lag CalculatorDays to adjust, plus a shift-before-you-fly schedule.
These results are general estimates, not medical advice. Everyone's sleep is a little different. If you're often exhausted despite enough time in bed, snore loudly, or have been told you stop breathing in your sleep, see a doctor.