What time should I go to sleep?

Your ideal bedtime depends on when you need to wake up and how much sleep your body requires. Most adults should aim for at least seven hours, with many feeling best after seven to nine hours. Start with your required wake-up time and count backward by your preferred sleep duration. Then add around 15 to 30 minutes for falling asleep. For example, someone who must wake at 6:30 a.m. and wants eight hours of sleep should aim to be asleep by 10:30 p.m. and begin settling into bed earlier. A regular bedtime is more useful than chasing exact 90-minute cycles. Adjust it based on how easily you wake and how alert you feel during the day.