What time should I go to bed?
Enter the time you need to wake up. We calculate ideal bedtimes, counting full 90-minute cycles plus 14 minutes to fall asleep.
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How to read the results
Each row corresponds to a number of complete sleep cycles (90 minutes each). Rows marked ★ Recommended correspond to 5 or 6 cycles, the ideal duration for most adults. Going to bed at one of these times lets you wake up between cycles instead of in deep sleep, which noticeably reduces morning grogginess.
Frequently asked questions
Why are several bedtimes suggested?
Because sleeping a whole number of cycles (4, 5 or 6) rather than a fixed duration lets you wake up when sleep is light, making it easier.
What if none of the times suit me?
Pick the one closest to your usual routine among the recommended ones, or use the nap calculator to make up for it during the day.
Want to go further?
Explore our guides and other calculators.