Sleep Calculator Cambodia
Bedtime and wake up times for Cambodia, with the time zone, climate and daily life details that shape your sleep.
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Free sleep calculator for Cambodia. Find your bedtime from your wake up time with 90 minute cycles, the Cambodia time zone, local climate tips and time differences.
Bedtime calculator for Cambodia
Enter the time you need to wake up. The calculator counts back in 90 minute cycles and adds the time you take to fall asleep.
Time zone and the clock in Cambodia
Cambodia uses UTC+7. Cambodia does not change its clocks for daylight saving, so the time stays the same all year. The usual weekend is Saturday and Sunday, so your week starts and ends on different days from people in some other countries. The capital is Phnom Penh.
| Compared with | Standard offset | Cambodia |
|---|---|---|
| the UK | UTC+0 | Cambodia is 7 hours ahead |
| US Eastern | UTC minus 5 | Cambodia is 12 hours ahead |
| Pakistan | UTC+5 | Cambodia is 2 hours ahead |
| India | UTC+5:30 | Cambodia is 1.5 hours ahead |
| the UAE | UTC+4 | Cambodia is 3 hours ahead |
| Sydney | UTC+10 | Cambodia is 3 hours behind |
Add or subtract one hour where daylight saving applies. For trips across several time zones, use the jet lag calculator and the travel sleep planner.
Bedtime by wake up time in Cambodia
Choose the row that looks like your week. Five cycles with 15 minutes to fall asleep suits most adults, and six cycles suits teenagers and recovery nights.
| Day type | Wake up | Bedtime for 6 cycles | Bedtime for 5 cycles |
|---|---|---|---|
| Early market or farm | 4:45 AM | 7:30 PM | 9:00 PM |
| Office 7:30 to 5 | 6:15 AM | 9:00 PM | 10:30 PM |
| School run | 6:00 AM | 8:45 PM | 10:15 PM |
| Late start | 8:00 AM | 10:45 PM | 12:15 AM |
Adults need 7 or more hours according to the CDC and the American Academy of Sleep Medicine. Use the sleep need by age calculator for children and teens.
Climate and your bedroom in Cambodia
Cambodia is tropical, with a hot season from about March to May, a rainy season from about May to October and a cooler dry season from November to February. The hottest weeks can make nights warm, so a fan, a light sheet and cooling the room after dusk help.
A cool, dark and quiet room helps most people. A common guide is 15 to 19 degrees Celsius, although many homes cannot reach that, so use airflow, light bedding and shade. See how temperature affects sleep.
Daily life, work and sleep in Cambodia
Many people start early to work before the heat, and rest at midday. A short nap after lunch suits this rhythm, and a steady bedtime of about 9:30 to 10:30 PM fits five cycles for a 5:30 to 6:00 AM start.
Siem Reap and Phnom Penh have busy nightlife and tourism, so shift workers should plan a fixed sleep window.
Keep planning
Nearby and related guides: sleep in Thailand, sleep in Vietnam, sleep in Malaysia, sleep in Singapore. You can also use the bedtime calculator, the wake up calculator and the sleep calculator hub. If you snore loudly with pauses in breathing, feel unsafe sleepy while driving or have had insomnia for more than about three months, speak to a doctor.
Frequently asked questions
What time zone is Cambodia in?
Cambodia uses UTC+7. It does not use daylight saving time.
How do I beat jet lag?
Shift your schedule toward the new time zone for a few days before you leave if you can, choose flight sleep to match night at the destination, get daylight at the right time after landing and keep the first nights steady. Many travelers adjust about one hour of time difference per day.
Is 8 hours too much sleep?
Eight hours sits inside the normal range. If you regularly need 10 or more hours and still feel unrefreshed, mention it to a doctor, because it can be linked with health conditions, medicines or poor quality sleep.
Does a consistent sleep schedule really matter?
Yes. A regular sleep and wake time supports your body clock, which can make it easier to fall asleep and wake up. Large gaps between weekday and weekend times can leave you feeling jet lagged on Monday.
How many sleep cycles do I need per night?
Most adults do well with 5 cycles (about 7.5 hours) and some need 6 (about 9 hours). Four cycles, about 6 hours, is short for most people and is better used as an occasional fallback than a habit.
Is jet lag worse flying east or west?
Eastward travel is usually harder because you must fall asleep earlier than your body clock wants. Westward travel asks you to stay up later, which is generally easier.
How many hours of sleep does an adult really need?
The American Academy of Sleep Medicine and Sleep Research Society recommend at least 7 hours a night for adults. The National Sleep Foundation suggests 7 to 9 hours for most adults and 7 to 8 hours for people 65 and older. Some people need more, and you can judge your own need by how you feel on days you are not sleep deprived.
How do I adjust to daylight saving time?
Move your schedule by 15 to 20 minutes over several days before the change and get morning light afterwards. Expect a few days of adjustment.