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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Common questions about What Time Should I Go to Sleep?
Is 10 PM a good bedtime for a 6 AM wake-up?
Going to bed at 10 PM for a 6 AM wake gives 8 hours in bed. Accounting for 15 minutes to fall asleep, you get roughly 5 complete 90-minute cycles (7.5 hours of sleep). The 6 AM alarm catches you near the end of cycle 5, which is usually light sleep or REM - a good waking point.
How does sleep need change with age?
Newborns need 14-17 hours. School-age children 9-11 hours. Teenagers 8-10 hours. Adults 7-9 hours. Adults over 65 typically need 7-8 hours but sleep more lightly and wake more often. Sleep need is genetic - some adults genuinely function well on 6 hours while others need 9.
What is the best sleep schedule for shift workers?
Shift workers should prioritize a consistent sleep window even if it shifts with their schedule. Block out light with blackout curtains. Avoid caffeine 6 hours before sleep. A 90-minute nap before a night shift can reduce performance impairment significantly.