Plan an Early Morning Wake-Up
Catching an early flight or meeting? Find the bedtime that minimizes grogginess.
💡 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.
Early Wake tips
For a 5am wake-up, the calculator shows which bedtimes give whole cycles instead of a jarring mid-cycle alarm.
If you can't get 6 cycles, a clean 4-5 cycles often beats a longer sleep that ends mid-cycle.
Avoid caffeine 6+ hours before your planned bedtime so you actually fall asleep on schedule.
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