Recommended bedtimes for a 7:00 AM wake-up
- 9:46 PM6 cycles · 9.0 hrs
- 11:16 PM5 cycles · 7.5 hrsbalanced
- 12:46 AM4 cycles · 6.0 hrs
Based on 90-minute sleep cycles plus ~14 minutes to fall asleep.
How to use this calculator
Choose whether you want to find a bedtime (given a fixed wake-up time) or a wake time (given a fixed bedtime). Enter your time and the calculator returns three options: 4, 5, and 6 complete sleep cycles. The 5-cycle option (7.5 hours) is highlighted as a balanced default for most adults.
Understanding your result
Each result shows a recommended time alongside the number of cycles and total sleep hours. Waking at the natural end of a cycle — rather than mid-cycle — is associated with feeling more rested. The times include an estimated 14 minutes to fall asleep, so your actual lights-out time is a few minutes before the displayed bedtime.
Disclaimer
This calculator provides estimates for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Sleep needs vary between individuals. If you have ongoing sleep problems, fatigue, or a suspected sleep disorder, consult a qualified healthcare provider.
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