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Calculate your ideal bedtime based on when you need to wake up
Your required wake-up time
Average is 10-20 minutes
Your body follows natural sleep-wake cycles called circadian rhythms. Going to bed at consistent times that align with complete 90-minute sleep cycles helps optimize your sleep quality and morning alertness.
Why timing matters:
Sleep cycle composition: Each 90-minute cycle includes approximately 5-10 minutes of Stage 1 sleep, 10-25 minutes of Stage 2, 20-40 minutes of deep sleep (Stage 3), and 10-60 minutes of REM sleep. As the night progresses, deep sleep decreases while REM sleep increases.
Stop using screens 1-2 hours before bed to reduce blue light exposure
Lower bedroom temperature to 60-67°F for optimal sleep
Read, meditate, or do gentle stretches to signal bedtime
Avoid caffeine 6-8 hours before your calculated bedtime
Eat dinner 3-4 hours before bed to avoid digestive disruption
A warm bath 90 minutes before bed helps lower body temperature
Aim to be in bed at the calculated time, accounting for the time it takes you to fall asleep. If you typically take 15 minutes, be in bed 15 minutes before the calculated bedtime.
If you can't fall asleep after 20 minutes, get up and do a calm activity until you feel sleepy. Avoid forcing sleep, as this can create anxiety around bedtime.
It's best to keep bedtime consistent within 1 hour, even on weekends. Large variations can disrupt your circadian rhythm, causing "social jet lag."
It typically takes 2-3 weeks of consistent bedtimes for your body to adjust. Be patient and stick with the schedule for best results.
If you need to wake up early, your bedtime might be earlier than you're used to. Gradually shift your bedtime earlier by 15-30 minutes every few days until you reach your target.
Yes! Calculate bedtime based on your destination's wake-up time and start adjusting a few days before travel. Shift your schedule by 1 hour per day toward your destination time.
Use the cycle selector to choose different options. For recovery days or after intense exercise, choose 6 cycles. For busy days, 4 cycles is the minimum (though 5 is recommended).
Ideally, you'd wake naturally at the end of a cycle. However, using an alarm set to your calculated wake time ensures you complete full cycles and wake at an optimal point.