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Find the Best Bedtime to Wake Up Refreshed

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

Non é necesario iniciar sesión

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

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

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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.

Como funciona

Entra

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

Proceso

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

Descargar

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

Por que usar o noso?

✓Completamente gratuíto, sen custos ocultos, nunca

✓Non se precisa ningunha conta, correo electrónico ou inicio de sesión

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✓Non hai límites de tamaño de ficheiro

✓Non hai marcas de auga en ningunha saída

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🛌

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Preguntas frecuentes

Back to Sleep Cycle Calculator