Find your exact bedtime for any wake time
Go to bed at
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A bedtime calculator answers the question "what time should I go to bed" with precision. Instead of guessing eight hours before your alarm, this tool counts backward in 90-minute sleep cycles plus 14 minutes for falling asleep.
Select how many cycles you want (5 is ideal for most adults) and enter your wake time. The result is your optimal bedtime tonight. For more options, try our main sleep cycle calculator.
To wake at 6:00 AM with 5 sleep cycles, go to bed at 10:16 PM (accounting for 14 minutes to fall asleep and 7.5 hours of sleep). Use our calculator for exact times at any cycle count.
For a 7:00 AM wake-up with 5 cycles, aim for 11:16 PM bedtime. Four cycles would mean 12:46 AM — less ideal but workable occasionally.
Yes. Consistent bedtimes strengthen your circadian rhythm, making it easier to fall asleep and wake naturally. Cycle-aligned bedtimes amplify this benefit.
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