BedtimeCalculation

Sleep Chart

Scan the table for your wake-up time, then go to bed at one of the matching times to rise at the end of a sleep cycle.

Bedtime chart: when to sleep to wake up refreshed

Each bedtime below adds ~14 minutes to fall asleep and lands you at the end of a full sleep cycle. Aim for the 5–6 cycle columns.

Wake-up time Go to bed 6 cycles · 9 hrs Go to bed 5 cycles · 7.5 hrs Go to bed 4 cycles · 6 hrs
5:00 AM 7:46 PM 9:16 PM 10:46 PM
5:30 AM 8:16 PM 9:46 PM 11:16 PM
6:00 AM 8:46 PM 10:16 PM 11:46 PM
6:30 AM 9:16 PM 10:46 PM 12:16 AM
7:00 AM 9:46 PM 11:16 PM 12:46 AM
7:30 AM 10:16 PM 11:46 PM 1:16 AM
8:00 AM 10:46 PM 12:16 AM 1:46 AM
8:30 AM 11:16 PM 12:46 AM 2:16 AM
9:00 AM 11:46 PM 1:16 AM 2:46 AM
Calculate my exact bedtime

How to read the sleep chart

Find your target wake-up time in the left column, then pick a bedtime from the same row. Each suggestion counts back in 90-minute cycles and adds ~14 minutes to fall asleep, so your alarm lands at the lightest part of a cycle instead of deep sleep. The 6-cycle and 5-cycle columns (9 and 7.5 hours) are the sweet spot for most adults.

Need a different wake-up time, or want to adjust how long you take to fall asleep? The interactive sleep calculator handles any time and age. You can also check the recommended hours for your age or track how much rest you owe yourself with the sleep debt tracker.

Frequently Asked Questions

What time should I go to bed to wake up at 6:00 AM?

To wake at 6:00 AM after 5–6 full cycles, go to bed around 8:46 PM (6 cycles, 9 hours) or 10:16 PM (5 cycles, 7.5 hours). Both times include ~14 minutes to fall asleep and land you at the end of a cycle.

What time should I go to bed to wake up at 7:00 AM?

Aim for 9:46 PM (6 cycles) or 11:16 PM (5 cycles). If you're getting to bed later, 12:46 AM still gives you 4 cycles (6 hours), which works occasionally but builds sleep debt if repeated.

Is 6 hours of sleep enough?

Six hours is four sleep cycles, which can carry you through an occasional short night without the grogginess of waking mid-cycle. But most adults need 5–6 cycles (7.5–9 hours); consistently sleeping six hours accumulates sleep debt.