Bedtime Calculator
Best bedtimes to wake up between 90-minute sleep cycles.
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Sleep cycles last about 90 minutes and the plan allows 15 minutes to fall asleep. Waking at the end of a cycle often feels easier.
Medical disclaimer: This tool is for education and is not medical advice. Read more.
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Sleep Cycles and How to Wake Up Refreshed
Why timing your alarm around 90-minute cycles can help.
Sleep & Mental WellbeingHow Much Sleep Do Adults Need?
Seven to nine hours for most adults, and the cost of shortchanging it.
Sleep & Mental WellbeingCaffeine and Sleep: When to Stop
Caffeine lingers in the body longer than most people think.
Frequently asked questions
What does the Bedtime Calculator do?
Best bedtimes to wake up between 90-minute sleep cycles. Enter your values and the result and chart update instantly.
How accurate is it?
It uses published, widely used formulas. Results are estimates for education and planning, not a diagnosis. Talk to a qualified clinician about decisions affecting your health.
Is my information stored or shared?
No. All calculations run in your browser and nothing you type is sent to a server or saved.
What can I search to find this tool?
People find it by searching for: what time should i go to bed; wake up refreshed; sleep cycle planner; bedtime for 7am alarm.