Find your optimal bedtime based on sleep science. Wake up feeling refreshed by timing your sleep with natural sleep cycles (approximately 90 minutes each).
To wake up at 7:00 AM, aim for one of these bedtimes:
Tip: The 5-6 cycle options are generally recommended for most adults. Waking up between sleep cycles (when sleep is lighter) helps you feel more refreshed.
A full sleep cycle lasts about 90 minutes and includes both light sleep, deep sleep, and REM (dream) sleep. Completing full cycles (rather than waking in the middle of one) can help you wake up feeling more rested.
This calculator shows you when to go to bed based on your desired wake-up time and accounting for the average time it takes to fall asleep (typically 10-20 minutes).
For best results, try to maintain a consistent sleep schedule, even on weekends, and create a relaxing bedtime routine to help you fall asleep faster.