What time do you want to wake up?
If you want to go to bed now…
Bedtime
The average human takes 15 minutes to fall asleep.
To wake up refreshed at , you need to go to sleep at one of the following times:
If you wake up at one of these times, you’ll rise in between 90-minute sleep cycles.
A good night’s sleep consists of 5-6 complete sleep cycles.
A good night’s sleep consists of 5-6 complete sleep cycles.
Wake-up time
The average human takes 15 minutes to fall asleep.
If you go to sleep right now, you should try to wake up at one of the following times:
If you wake up at one of these times, you’ll rise in between 90-minute sleep cycles.
A good night’s sleep consists of 5-6 complete sleep cycles.
A good night’s sleep consists of 5-6 complete sleep cycles.
Sleep Calculator – Find Your Perfect Bedtime & Wake-Up Time
Our free Sleep Calculator helps you wake up refreshed by aligning your sleep with natural 90-minute cycles. Instead of just counting hours, it shows you the best times to go to bed or wake up so you avoid morning grogginess.
How to Use the Tool:
- Choose a Mode
- Bedtime: Enter when you want to wake up → get ideal sleep times.
- Wake Up: Going to bed now → get suggested wake-up times.
- Enter Your Time
Select the hour, minutes, and AM/PM. - View Recommendations
Get 4–6 cycle-based options (including the 15 minutes it usually takes to fall asleep).
Why It Works
- Sleep runs in 90-minute cycles (light, deep, REM).
- Waking up between cycles helps you feel alert, not groggy.
- Most adults need about 7–9 hours of sleep (5–6 cycles).
Quick Examples
- Wake at 6:30 AM → Sleep at 9:15 PM, 10:45 PM, or 12:15 AM.
- Going to bed now → Wake at 5:15 AM, 6:45 AM, or 8:15 AM.
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