What time do you want to wake up?

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If you want to go to bed now...

Frequently Asked Questions

A sleep cycle lasts about 90 minutes. During each cycle, you move through light sleep, deep sleep, and REM sleep. Waking up at the end of a cycle helps you feel more refreshed.

Most adults need 7-9 hours (5-6 cycles). 7.5 hours (5 cycles) is often ideal. Quality matters as much as quantity - completing full cycles helps you feel more rested.

8 hours = 5.33 cycles, so you're likely waking mid-cycle during deep sleep. Try 7.5 hours (5 cycles) or 9 hours (6 cycles) instead.

For a 7:00 AM wake time: 9:45 PM (6 cycles), 11:15 PM (5 cycles), or 12:45 AM (4 cycles). These include 15 minutes to fall asleep.