Set a Bedtime for School Wake-Ups

Work back from the school alarm to a consistent, cycle-friendly bedtime.

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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.

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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🌙

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Plan cycle-aligned sleep around night shifts and r

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Back to Sleep Cycle Calculator