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Find the best bedtime or wake-up time using 90-minute sleep cycles.
To wake up at 7:00 AM feeling rested, fall asleep at one of these times (includes 15 min to fall asleep).
9:45 PM
9 hrs · 6 cycles
11:15 PM
7.5 hrs · 5 cycles
12:45 AM
6 hrs · 4 cycles
2:15 AM
4.5 hrs · 3 cycles
Sleep happens in cycles of roughly 90 minutes, moving through light sleep, deep sleep, and REM. Waking up at the end of a cycle — rather than in the middle of deep sleep — leaves you feeling far more refreshed. Most adults need 5–6 full cycles (about 7.5–9 hours) per night.
Calculate the ideal bedtime or wake-up time based on natural 90-minute sleep cycles. Pick the time you need to wake up and get recommended bedtimes, or check the best wake-up times if you go to bed right now. Adjust cycle length and how long it takes you to fall asleep for personalized results — waking at the end of a cycle leaves you refreshed instead of groggy.
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