Plan an Early Morning Wake-Up
Catching an early flight or meeting? Find the bedtime that minimizes grogginess.
💡 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.
Early Wake tips
For a 5am wake-up, the calculator shows which bedtimes give whole cycles instead of a jarring mid-cycle alarm.
If you can't get 6 cycles, a clean 4-5 cycles often beats a longer sleep that ends mid-cycle.
Avoid caffeine 6+ hours before your planned bedtime so you actually fall asleep on schedule.
نحوه کار
چرا ابزار ما؟
Also check out…
Find the Best Bedtime to Wake Up Refreshed
Enter your alarm time and get bedtimes that align
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