SleepCalcHub.com

What Time Should I Wake Up If I Go to Sleep at 5 AM?

  1. Recommended

    Set your alarm for

    14:15 24hSame day

    9 hours6 cycles asleep

  2. Recommended

    12:45 24hSame day

    7.5 hours5 cycles asleep

  3. Shorter night

    11:15 24hSame day

    6 hours4 cycles asleep

If you go to bed at 5:00 AM (05:00), wake up at 2:15 PM (14:15) for 9 hours of sleep, or 12:45 PM (12:45) for 7.5 hours. 11:15 AM (11:15) gives 6 hours. All times allow 15 minutes to fall asleep.

Adjust for your night

Pre-filled with a 5:00 AM bedtime and 15 minutes to fall asleep. Change either one, or tap the button to use the time right now.

I’m going to bed at

05:00 in 24-hour time

Time to fall asleep
15 min

5–30 min, in 5-min steps

Your adjusted wake-up times

    Counting forward from 5:00 AM

    If you get into bed at 5:00 AM and fall asleep about 15 minutes later, your first sleep cycle starts at 5:15 AM. Adding cycles of about 90 minutes gives:

    • 11:15 AM (11:15) after four cycles, or 6 hours asleep;
    • 12:45 PM (12:45) after five cycles, or 7.5 hours;
    • 2:15 PM (14:15) after six cycles, or 9 hours.

    Which wake-up time fits a 5 AM bedtime?

    12:45 PM gives 7.5 hours, above the 7-hour minimum recommended for adults. For most night-shift workers it leaves time for the afternoon before the next shift.

    2:15 PM gives 9 hours, useful after a run of short sleeps or before a demanding shift.

    11:15 AM gives 6 hours. Daytime sleep is often lighter and more broken than night sleep, so 6 hours in the day can feel like less.

    If you take more or less than 15 minutes to fall asleep

    The times above allow 15 minutes to fall asleep. After a night shift, many people take longer to drop off. Use the row that matches you; the highlighted row matches the answer at the top.

    Wake-up times after a 5:00 AM (05:00) bedtime by time to fall asleep
    Fall asleep in9 h7.5 h6 h
    5 min2:05 PM14:0512:35 PM12:3511:05 AM11:05
    10 min2:10 PM14:1012:40 PM12:4011:10 AM11:10
    15 min2:15 PM14:1512:45 PM12:4511:15 AM11:15
    20 min2:20 PM14:2012:50 PM12:5011:20 AM11:20
    30 min2:30 PM14:301:00 PM13:0011:30 AM11:30

    Making daytime sleep work

    Sleeping after sunrise is harder than sleeping at night, because daylight and noise tell your body clock it is time to be awake. A few changes make a real difference:

    • Use blackout curtains or an eye mask, and earplugs or a fan for steady background noise.
    • Put your phone on silent and let others in your home know when you are sleeping.
    • Keep the bedroom cool, as it usually warms up during the day.
    • On the way home after a night shift, some people find sunglasses help them feel less wide awake.
    • Avoid caffeine in the last few hours before your planned bedtime.

    A routine for regular night shifts

    If you work nights regularly, try to sleep at the same times after each shift and keep a similar pattern on days off where you can. Some people split their sleep, with a main sleep after the shift and a short nap before the next one. If you often feel exhausted or struggle to sleep despite good habits, talk to a doctor.

    More answers

    Frequently asked questions

    Is going to bed at 5 AM bad for you?

    Not in itself, if you still get enough sleep and keep a regular pattern. Allowing 15 minutes to fall asleep, a 5:00 AM bedtime gives 7.5 hours with a 12:45 PM (12:45) alarm.

    How much sleep do I get from 5 AM to noon?

    About 6 hours 45 minutes, if you fall asleep by 5:15 AM. That is a little below the adult minimum of 7 hours, and the alarm falls partway through a cycle.

    Why is it so hard to sleep after a night shift?

    Your body clock is set to be awake in daylight, so daytime sleep tends to be lighter and shorter. A dark, quiet, cool bedroom and a regular schedule make it easier.

    • 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

    1. National Institute of Neurological Disorders and Stroke. Brain Basics: Understanding Sleep.
    2. National Heart, Lung, and Blood Institute. How Sleep Works.
    3. 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.
    4. 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.