You should aim for a consistent sleep schedule that fits your needs, but typical guidance suggests aiming for 7–9 hours of sleep per night for most adults. If you need a concrete bedtime, work backward from your required wake- up time and the amount of sleep you feel best on, adding a buffer for wind- down. What to consider when choosing a bedtime

• Target wake-up time: Pick a fixed time you must wake up, then subtract your preferred sleep duration (usually 7–9 hours).
• Sleep quality: If you often wake up feeling restored, your bedtime is likely a good fit; if you wake up groggy, you might need to shift earlier or later.
• Wind-down time: Add about 15–60 minutes for a calming ritual (dim lights, quiet activities, avoid screens) to ease into sleep.

Practical steps

• Calculate: Bedtime = Wake-up time − desired sleep duration
• Try a 2-week trial: Keep wake-up time steady and adjust bedtime by 15–30 minutes earlier or later each few days to find what feels best.
• Consistency matters: Weekends should align closely with weekday schedules to reinforce your body’s clock.
• Sleep hygiene tips: Avoid caffeine in the late afternoon/evening, limit screen exposure at least an hour before bed, and create a comfortable sleep environment (cool, dark, quiet).

If you share your typical wake-up time and how many hours of sleep you feel you need (or how you’ve felt lately), I can suggest a more precise bedtime.