🌙 When to Go to Sleep Calculator - Perfect Bedtime & Wake Up Time
Calculate the perfect bedtime and wake-up times based on 90-minute sleep cycles. Get better quality sleep and wake up refreshed naturally!
Set Your Wake Up Time
Enter the time you want to wake up to calculate the best bedtime
Recommended Bedtimes:
* Includes 15 minutes to fall asleep
Set Your Sleep Time
Enter the time you want to go to sleep to calculate the best wake-up times
Recommended Wake-Up Times:
* Includes 15 minutes to fall asleep
Sleep Cycle Science
90-Minute Cycles
A complete sleep cycle lasts about 90 minutes, including light sleep, deep sleep, and REM sleep
5-6 Cycles
Adults need 5-6 sleep cycles per night, approximately 7.5-9 hours
Natural Awakening
Waking up at the end of a cycle feels more refreshing, avoiding deep sleep interruption
💡 Science-Based Tips for Better Sleep
No Screens 1 Hour Before Bed
Blue light suppresses melatonin production, affecting sleep quality
Keep Room Cool
Ideal sleep temperature is 64-72°F (18-22°C) for faster sleep onset
No Caffeine After 2 PM
Caffeine stays in your system for 6-8 hours, affecting nighttime sleep
No Intense Exercise 3 Hours Before Bed
Exercise raises body temperature and heart rate, requiring cooldown time
No Heavy Meals 2 Hours Before Bed
Digestion requires energy and can disrupt sleep depth
Keep a Consistent Sleep Schedule
Regular bedtimes help regulate your circadian rhythm
❓ Frequently Asked Questions
Why calculate based on 90-minute sleep cycles?
Sleep consists of multiple stages including light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. A complete sleep cycle lasts about 90 minutes. Waking up at the end of a cycle feels more refreshing and alert, avoiding the grogginess that comes from being awakened during deep sleep stages.
Why add 15 minutes for falling asleep?
Most people take 10-20 minutes to fall asleep, so we use an average of 15 minutes. This ensures you enter sleep at the beginning of your planned sleep cycle, rather than lying awake in bed. If you typically fall asleep faster or slower, you can adjust the timing accordingly.
How many hours of sleep do I need per night?
Adults typically need 7-9 hours of sleep, equivalent to 5-6 sleep cycles. Teenagers need 8-10 hours, while older adults may only need 7-8 hours. The key is maintaining a consistent sleep schedule, not just sleep duration. Quality is more important than quantity.
When is the best time to go to sleep?
The optimal bedtime varies by individual, but generally between 10-11 PM is recommended. This aligns with your body's natural circadian rhythm and helps with melatonin production. More importantly, maintain a consistent bedtime to help your body establish a regular rhythm.
How can I improve my sleep quality?
Improve sleep quality by: maintaining regular sleep schedules, creating a comfortable sleep environment (dark, quiet, cool), relaxing before bed (meditation, reading), avoiding caffeine and electronic devices, exercising regularly but not before bedtime. If you have chronic insomnia, consult a doctor.