bedtime
Sleep Calculator
What time do you want to wake up?
Plan a bedtime around 90-minute sleep cycles so you can wake up feeling refreshed instead of groggy.
Most adults aim for 7–9 hours of sleep each night.
:
Suggested bedtime
10:30 PM
Your best target bedtime for a smoother, more refreshed wake-up.
Best option
10:30 PM
Alternative
12:00 AM
Why 90-minute cycles?
Each sleep cycle includes light, deep, and REM stages. Waking up at the end of a cycle is usually easier on your body.
Better mornings
Planning bedtime around cycles can help reduce that heavy, groggy feeling when your alarm rings.
Simple routine
Choose a bedtime and wake-up target that fits your schedule, then adjust your fall-asleep time if needed.