Plan an Early Morning Wake-Up

Catching an early flight or meeting? Find the bedtime that minimizes grogginess.

Níl gá le logáil isteach

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.

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.

Conas a Oibríonn sé

Cuir isteach

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

Próiseas

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

Íosluchtaigh

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

Cén fáth ár gceann a úsáid?

✓Go hiomlán saor in aisce - gan aon chostais i bhfolach, riamh

✓Níl cuntas, ríomhphost ná logáil isteach ag teastáil

✓Ní fhágann comhaid do ghléas riamh

✓Níl aon teorainn le méid comhaid ar bith

✓Gan comhartha uisce ar aon aschur

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

Ceisteanna Coitianta

Back to Sleep Cycle Calculator