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Find the Best Bedtime to Wake Up Refreshed

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

Hakuna kuingia kinachohitajika

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.

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Ingiza

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Chakata

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Pakua

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⏰

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🛌

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🌙

Schedule Sleep for Shift Work

Plan cycle-aligned sleep around night shifts and r

🧸

Set a Bedtime for School Wake-Ups

Work back from the school alarm to a consistent, c

Maswali Yanayoulizwa Mara Kwa Mara

Back to Sleep Cycle Calculator