Set a Bedtime for School Wake-Ups
Work back from the school alarm to a consistent, cycle-friendly bedtime.
💡 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.
Kids tips
Enter the school wake-up time to find bedtimes that give a full night of complete cycles.
School-age kids need more sleep than adults — aim for the longer (6-cycle) options.
A consistent bedtime, even on weekends, keeps the body clock steady and mornings easier.
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Find the Best Bedtime to Wake Up Refreshed
Enter your alarm time and get bedtimes that align
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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