What Time Should I Go to Sleep?
Work backwards from your wake time in 90-minute chunks, plus 15 minutes to fall asleep. To wake at 6:30 AM: bedtimes are 5:00 AM (1 cycle), 3:30 AM (2), 2:00 AM (3), 12:30 AM (4), 11:00 PM (5 cycles - 7.5 hours), or 9:30 PM (6 cycles - 9 hours).
Ideal bedtimes to wake at 6:30 AM
Includes 15 min to fall asleep
1:45 AM
4h 30m (3 cycles)
12:15 AM
6h (4 cycles)
10:45 PM
7h 30m (5 cycles)
9:15 PM
9h (6 cycles)
7:45 PM
10h 30m (7 cycles)
6:15 PM
12h (8 cycles)
Sleep cycles last ~90 minutes. Waking mid-cycle causes grogginess. Most adults need 5-6 cycles (7.5-9 hours). The 15-minute buffer accounts for average time to fall asleep.
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