Find the Best Bedtime to Wake Up Refreshed
Enter your alarm time and get bedtimes that align with sleep 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.
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