Set a Bedtime for School Wake-Ups
Work back from the school alarm to a consistent, cycle-friendly bedtime.
💡 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.
Kids tips
Enter the school wake-up time to find bedtimes that give a full night of complete cycles.
School-age kids need more sleep than adults — aim for the longer (6-cycle) options.
A consistent bedtime, even on weekends, keeps the body clock steady and mornings easier.
यो कसरी काम गर्छ
हाम्रो किन प्रयोग गर्ने?
Also check out…
Find the Best Bedtime to Wake Up Refreshed
Enter your alarm time and get bedtimes that align
Plan an Early Morning Wake-Up
Catching an early flight or meeting? Find the bedt
Time a Power Nap
Use Nap mode to set the perfect alarm for a 10–20
Schedule Sleep for Shift Work
Plan cycle-aligned sleep around night shifts and r