😴

Find the Best Bedtime to Wake Up Refreshed

Enter your alarm time and get bedtimes that align with sleep cycles.

Sin necesidad de registro

Wake-up time

Go to bed at

9:45 PM

9 hrs

6 cycles · ideal

Go to bed at

11:15 PM

7.5 hrs

5 cycles · ideal

Go to bed at

12:45 AM

6 hrs

4 cycles

Go to bed at

2:15 AM

4.5 hrs

3 cycles

💡 Sleep happens in ~90-minute cycles. Waking at the end of a cycle (rather than mid-cycle) helps you feel refreshed instead of groggy. Most adults do best with 5–6 cycles (7.5–9 hours), plus ~15 minutes to drift off.

Bedtime tips

😴

Waking at the end of a 90-minute cycle feels far better than waking mid-cycle, even with less total sleep.

💡

The tool adds ~15 minutes for the time it takes to actually fall asleep.

🎯

Aim for 5-6 full cycles (7.5-9 hours) — the highlighted options are the sweet spot for adults.

Cómo funciona

Introducir

Enter your data into the tool above. Everything stays local to your browser.

Procesar

The tool processes your data instantly in your browser using JavaScript. No server, no waiting.

Descargar

Get your result instantly. Nothing is stored after you leave the page — complete privacy.

¿Por qué usar el nuestro?

✓Completamente gratis — sin costes ocultos, nunca

✓Sin cuenta, correo ni registro requerido

✓Los archivos nunca salen de tu dispositivo

✓Sin límite de tamaño de archivo en absoluto

✓Sin marcas de agua en ningún resultado

Also check out…

⏰

Plan an Early Morning Wake-Up

Catching an early flight or meeting? Find the bedt

🛌

Time a Power Nap

Use Nap mode to set the perfect alarm for a 10–20

🌙

Schedule Sleep for Shift Work

Plan cycle-aligned sleep around night shifts and r

🧸

Set a Bedtime for School Wake-Ups

Work back from the school alarm to a consistent, c

Preguntas frecuentes

Back to Calculadora del ciclo del sueño