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Find the Best Bedtime to Wake Up Refreshed

Enter your alarm time and get bedtimes that align with sleep cycles.

Níl gá le logáil isteach

Wake-up time

Go to bed at

9:45 PM

9 hrs

6 cycles · ideal

Go to bed at

11:15 PM

7.5 hrs

5 cycles · ideal

Go to bed at

12:45 AM

6 hrs

4 cycles

Go to bed at

2:15 AM

4.5 hrs

3 cycles

💡 Sleep happens in ~90-minute cycles. Waking at the end of a cycle (rather than mid-cycle) helps you feel refreshed instead of groggy. Most adults do best with 5–6 cycles (7.5–9 hours), plus ~15 minutes to drift off.

Bedtime tips

😴

Waking at the end of a 90-minute cycle feels far better than waking mid-cycle, even with less total sleep.

💡

The tool adds ~15 minutes for the time it takes to actually fall asleep.

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Aim for 5-6 full cycles (7.5-9 hours) — the highlighted options are the sweet spot for adults.

Conas a Oibríonn sé

Cuir isteach

Enter your data into the tool above. Everything stays local to your browser.

Próiseas

The tool processes your data instantly in your browser using JavaScript. No server, no waiting.

Íosluchtaigh

Get your result instantly. Nothing is stored after you leave the page — complete privacy.

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⏰

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🛌

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🌙

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🧸

Set a Bedtime for School Wake-Ups

Work back from the school alarm to a consistent, c

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Back to Sleep Cycle Calculator