When Should You Wake Up?
Calculate the best wake-up times based on when you go to bed. Wake between sleep cycles to feel refreshed.
我想在这个时间醒来
Best Wake-Up Times for Common Bedtimes
| Bedtime | Wake Up (5 cycles) | Wake Up (6 cycles) |
|---|---|---|
| 9:00 PM | 4:45 AM | 6:15 AM |
| 9:30 PM | 5:15 AM | 6:45 AM |
| 10:00 PM | 5:45 AM | 7:15 AM |
| 10:30 PM | 6:15 AM | 7:45 AM |
| 11:00 PM | 6:45 AM | 8:15 AM |
| 11:30 PM | 7:15 AM | 8:45 AM |
| 12:00 AM | 7:45 AM | 9:15 AM |
The Science of Waking Up Right
Your alarm timing can make or break your morning. Waking during light sleep (between cycles) leaves you alert and energized. Waking during deep sleep triggers sleep inertia—that heavy, confused feeling that can last 30 minutes or more.
By aligning your wake time with your natural sleep cycles, you can feel rested even with slightly less total sleep. Quality of wake timing matters as much as quantity of sleep.
常见问题
When should I wake up if I go to bed at 10 PM?
If you go to bed at 10:00 PM (falling asleep around 10:15 PM), ideal wake times are 5:45 AM (5 cycles, 7.5 hours) or 7:15 AM (6 cycles, 9 hours). Choose based on your schedule.
When should I wake up if I go to bed at 11 PM?
If you go to bed at 11:00 PM (falling asleep around 11:15 PM), ideal wake times are 6:45 AM (5 cycles, 7.5 hours) or 8:15 AM (6 cycles, 9 hours).