Bedtime calculator
Pick your wake-up time. We’ll find bedtimes that let you wake between sleep cycles, not in the middle of one.
Your bedtimes
Wake at 6:00 AM (06:00) · 15 min to fall asleep
- Recommended
Go to bed at
20:45 24h
- Recommended
22:15 24h
- Shorter night
23:45 24h
Based on 90-minute sleep cycles. Times are counted back from your alarm.
More sleep calculators
Plan the rest of your sleep with the same cycle-based approach.
Bedtime calculator
Know when you need to wake up? Find the bedtimes that let you wake between sleep cycles.
Wake-up time calculator
Going to bed now or at a set time? Find wake-up times that land at the end of a cycle.
Nap calculator
Plan a 10-, 20- or 90-minute nap and see when to set your alarm.
Sleep needs by age
See the recommended hours of sleep for any age, from newborns to older adults.
Sleep debt calculator
Add up the last seven nights and see how far you are from your sleep target.
Popular bedtimes
Quick answers for common alarm times and bedtimes, worked out in 90-minute cycles with 15 minutes to fall asleep.
What time should I go to bed?
- Wake up at 4 AMBed at 8:15 PM for 7.5 hours
- Wake up at 4:15 AMBed at 8:30 PM for 7.5 hours
- Wake up at 4:30 AMBed at 8:45 PM for 7.5 hours
- Wake up at 4:45 AMBed at 9:00 PM for 7.5 hours
- Wake up at 5 AMBed at 9:15 PM for 7.5 hours
- Wake up at 5:15 AMBed at 9:30 PM for 7.5 hours
- Wake up at 5:30 AMBed at 9:45 PM for 7.5 hours
- Wake up at 5:45 AMBed at 10:00 PM for 7.5 hours
- Wake up at 6 AMBed at 10:15 PM for 7.5 hours
- Wake up at 6:15 AMBed at 10:30 PM for 7.5 hours
- Wake up at 6:30 AMBed at 10:45 PM for 7.5 hours
- Wake up at 6:45 AMBed at 11:00 PM for 7.5 hours
- Wake up at 7 AMBed at 11:15 PM for 7.5 hours
- Wake up at 7:15 AMBed at 11:30 PM for 7.5 hours
- Wake up at 7:30 AMBed at 11:45 PM for 7.5 hours
- Wake up at 7:45 AMBed at 12:00 AM for 7.5 hours
- Wake up at 8 AMBed at 12:15 AM for 7.5 hours
- Wake up at 8:15 AMBed at 12:30 AM for 7.5 hours
- Wake up at 8:30 AMBed at 12:45 AM for 7.5 hours
- Wake up at 8:45 AMBed at 1:00 AM for 7.5 hours
- Wake up at 9 AMBed at 1:15 AM for 7.5 hours
What time should I wake up?
- Go to bed at 8 PMWake at 3:45 AM for 7.5 hours
- Go to bed at 8:30 PMWake at 4:15 AM for 7.5 hours
- Go to bed at 9 PMWake at 4:45 AM for 7.5 hours
- Go to bed at 9:30 PMWake at 5:15 AM for 7.5 hours
- Go to bed at 10 PMWake at 5:45 AM for 7.5 hours
- Go to bed at 10:30 PMWake at 6:15 AM for 7.5 hours
- Go to bed at 11 PMWake at 6:45 AM for 7.5 hours
- Go to bed at 11:30 PMWake at 7:15 AM for 7.5 hours
- Go to bed at MidnightWake at 7:45 AM for 7.5 hours
- Go to bed at 12:30 AMWake at 8:15 AM for 7.5 hours
- Go to bed at 1 AMWake at 8:45 AM for 7.5 hours
- Go to bed at 1:30 AMWake at 9:15 AM for 7.5 hours
- Go to bed at 2 AMWake at 9:45 AM for 7.5 hours
- Go to bed at 3 AMWake at 10:45 AM for 7.5 hours
- Go to bed at 4 AMWake at 11:45 AM for 7.5 hours
- Go to bed at 5 AMWake at 12:45 PM for 7.5 hours
Bedtime questions
How does the bedtime calculator work?
It counts back from your wake-up time in 90-minute sleep cycles, then subtracts the time you usually need to fall asleep.
For a 6:00 AM alarm with 15 minutes to fall asleep: 6 cycles (9 hours) gives 8:45 PM, 5 cycles (7.5 hours) gives 10:15 PM, and 4 cycles (6 hours) gives 11:45 PM.
Why are sleep cycles 90 minutes?
One full cycle through light, deep and REM sleep lasts about 90 minutes on average. Real cycles vary, roughly 80 to 120 minutes, and change across the night, so treat the times as a close guide rather than an exact schedule.
Why does the time to fall asleep matter?
Your first cycle starts when you fall asleep, not when you get into bed. Many adults take 10 to 20 minutes. If you usually drift off faster or slower, change the allowance and the bedtimes update straight away.
Which bedtime should I choose?
Adults are generally advised to get at least 7 hours of sleep a night, so the 9-hour and 7.5-hour options are marked recommended. The 6-hour option is there for nights when an earlier bedtime isn’t possible.
Is this medical advice?
No. SleepCalcHub gives general information only. If you often struggle to fall asleep, stay asleep, or feel tired despite enough sleep, talk to a doctor.
When to seek help
Talk to a doctor if you regularly take longer than 30 minutes to fall asleep, snore loudly or stop breathing in your sleep, or feel very sleepy during the day despite enough time in bed.
Sources
- National Institute of Neurological Disorders and Stroke. Brain Basics: Understanding Sleep.
- Watson NF, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 2015;11(6):591–592. doi:10.5664/jcsm.4758.
- Centers for Disease Control and Prevention. About Sleep.