Counting forward from 10:00 PM
Get into bed at 10:00 PM, allow about 15 minutes to fall asleep, and your first cycle starts around 10:15 PM. With cycles of roughly 90 minutes, the ends of cycles fall at:
- 4:15 AM (04:15) after four cycles, or 6 hours asleep;
- 5:45 AM (05:45) after five cycles, or 7.5 hours;
- 7:15 AM (07:15) after six cycles, or 9 hours.
All three are on the next day. Setting your alarm close to one of them means waking from lighter sleep.
Which wake-up time fits a 10 PM bedtime?
5:45 AM is ideal for early starts. It gives 7.5 hours of sleep, meeting the recommendation that adults sleep at least 7 hours, and leaves time for a calm morning or a workout.
7:15 AM gives 9 hours. It suits teenagers, who are recommended 8–10 hours, and anyone who needs extra rest.
4:15 AM gives 6 hours. It only makes sense for occasional very early departures.
If you take more or less than 15 minutes to fall asleep
The wake-up times above assume 15 minutes to fall asleep. If you take longer, each time moves later by the difference. The highlighted row matches the answer at the top of this page.
| Fall asleep in | 9 h | 7.5 h | 6 h |
|---|---|---|---|
| 5 min | 7:05 AM07:05 | 5:35 AM05:35 | 4:05 AM04:05 |
| 10 min | 7:10 AM07:10 | 5:40 AM05:40 | 4:10 AM04:10 |
| 15 min | 7:15 AM07:15 | 5:45 AM05:45 | 4:15 AM04:15 |
| 20 min | 7:20 AM07:20 | 5:50 AM05:50 | 4:20 AM04:20 |
| 30 min | 7:30 AM07:30 | 6:00 AM06:00 | 4:30 AM04:30 |
If your alarm time is already fixed
If your alarm is set for 6:00 AM, a 10:00 PM bedtime gives about 7 hours 45 minutes of sleep, which is a healthy amount even though it ends early in a cycle. For a 5:00 AM start, see what time to go to bed to wake up at 5 AM.
If you can’t fall asleep at 10 PM
If you usually go to bed at midnight, your body clock won’t be ready for sleep at 10:00 PM straight away, and lying awake can be frustrating. Move your bedtime earlier by about 15 minutes every few days instead, keep the same wake-up time each morning, and get daylight soon after you get up.
Who a 10 PM bedtime suits best
A 10:00 PM bedtime fits early risers well: early-shift workers, parents with young children, and anyone who likes a quiet start to the day. Paired with a 5:45 AM alarm it gives a full 7.5 hours, and paired with 7:15 AM it gives 9 hours, which suits teenagers and anyone recovering from a busy week.
More answers
- Wake-up time if you sleep at 9:30 PMNearby answer
- Wake-up time if you sleep at 10:30 PMNearby answer
- Wake-up time if you sleep at 9 PMNearby answer
- Wake-up time if you sleep at 11 PMNearby answer
- Bedtime for a 4 AM wake-upRelated answer
- Bedtime for a 4:15 AM wake-upRelated answer
- Bedtime for a 4:30 AM wake-upRelated answer
- Bedtime for a 4:45 AM wake-upRelated answer
Frequently asked questions
Is 10 PM a good time to go to bed?
For many people, yes. Allowing 15 minutes to fall asleep, a 10:00 PM bedtime gives 7.5 hours with a 5:45 AM (05:45) alarm, or 9 hours with a 7:15 AM (07:15) alarm.
How much sleep do I get from 10 PM to 6 AM?
About 7 hours 45 minutes, if you fall asleep by 10:15 PM. See what time to go to bed to wake up at 6 AM for bedtimes that line up with full cycles.
Why can’t I fall asleep at 10 PM?
If you normally sleep later, your body clock isn’t ready yet. Shift your bedtime earlier gradually, by about 15 minutes every few days, and keep a fixed wake-up time. Speak to a doctor if falling asleep is regularly a struggle.
Related calculators
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.
Bedtime calculator
Enter any wake-up time to see bedtimes that let you wake between sleep cycles.
Nap calculator
Plan a 10-, 20- or 90-minute nap and see when to set your alarm.
Sleep debt calculator
Add up the last seven nights and see how far you are from your sleep target.
Sources
- National Institute of Neurological Disorders and Stroke. Brain Basics: Understanding Sleep.
- National Heart, Lung, and Blood Institute. How Sleep Works.
- 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.
When to seek help
Talk to a doctor if you:
- regularly take longer than 30 minutes to fall asleep, or wake in the night and can’t get back to sleep;
- snore loudly, or someone notices you gasp or stop breathing while asleep;
- feel very sleepy during the day, especially while driving or working, despite enough time in bed.