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Find the Best Bedtime to Wake Up Refreshed

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

कोई लॉगिन आवश्यक नहीं
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.

यह कैसे काम करता है

1
दर्ज करें
Enter your data into the tool above. Everything stays local to your browser.
2
प्रसंस्करण करें
The tool processes your data instantly in your browser using JavaScript. No server, no waiting.
3
डाउनलोड करें
Get your result instantly. Nothing is stored after you leave the page — complete privacy.

हमारा उपयोग क्यों करें?

✓पूरी तरह मुफ़्त — कोई छुपी लागत नहीं, कभी नहीं
✓कोई खाता, ईमेल या लॉगिन आवश्यक नहीं
✓फ़ाइलें कभी भी आपके डिवाइस से बाहर नहीं जातीं
✓किसी भी तरह की फ़ाइल आकार सीमा नहीं
✓किसी भी आउटपुट पर कोई वाटरमार्क नहीं

Also check out…

⏰

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Time a Power Nap

Use Nap mode to set the perfect alarm for a 10–20

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Schedule Sleep for Shift Work

Plan cycle-aligned sleep around night shifts and r

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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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