Sleep Calculator (Bedtime & Wake-Up Time)
Sleep calculator: the best time to go to bed or wake up, based on 90-minute sleep cycles plus 15 minutes to fall asleep.
90-minute sleep cycles + 15 min to fall asleep
How to use this calculator
- Type your input in the box.
- The result updates as you type.
- Use “Copy result” or “Copy link” to share it.
Waking at the end of a cycle, rather than in deep sleep, helps you feel less groggy. Adults need 7–9 hours (5–6 cycles).
For general information only; it does not replace advice from a doctor or other health professional.
Frequently asked questions
What time should I go to bed to wake up at 7:00 AM?
9:45 PM for six cycles, or 11:15 PM for five.
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