What Time Should You Go to Bed?
Find your ideal bedtime based on when you need to wake up. Aligned with natural 90-minute sleep cycles.
Хочу проснуться в это время
Recommended Bedtimes for Common Wake-Up Times
| Wake Up Time | Bedtime (5 cycles) | Bedtime (6 cycles) |
|---|---|---|
| 5:00 AM | 9:15 PM | 7:45 PM |
| 5:30 AM | 9:45 PM | 8:15 PM |
| 6:00 AM | 10:15 PM | 8:45 PM |
| 6:30 AM | 10:45 PM | 9:15 PM |
| 7:00 AM | 11:15 PM | 9:45 PM |
| 7:30 AM | 11:45 PM | 10:15 PM |
| 8:00 AM | 12:15 AM | 10:45 PM |
Why Your Bedtime Matters
Going to bed at the right time ensures you complete full sleep cycles. Each cycle lasts about 90 minutes, and waking at the end of a cycle means waking during light sleep—when you feel most refreshed.
Our calculator accounts for the average 15 minutes it takes to fall asleep, so the recommended bedtimes are when you should be in bed, not when you need to be asleep.
Frequently Asked Questions
What time should I go to bed if I wake up at 6 AM?
If you wake up at 6:00 AM, ideal bedtimes are 8:45 PM (6 cycles, 9 hours), 10:15 PM (5 cycles, 7.5 hours), or 11:45 PM (4 cycles, 6 hours). The 10:15 PM bedtime is recommended for most adults.
What time should I go to bed if I wake up at 7 AM?
If you wake up at 7:00 AM, ideal bedtimes are 9:45 PM (6 cycles, 9 hours), 11:15 PM (5 cycles, 7.5 hours), or 12:45 AM (4 cycles, 6 hours). Most adults should aim for 11:15 PM.
Does it matter what time I go to sleep as long as I get enough hours?
Yes, timing matters. Sleep before midnight tends to include more deep sleep, which is crucial for physical restoration. Going to bed consistently at the same time also helps regulate your circadian rhythm for better sleep quality.