Bedtime Calculator
Tell us when you need to wake up, and we will work backward through complete sleep cycles to suggest bedtimes that may make mornings easier.
Your usual alarm time.
Most people take 10 to 20 minutes.
Your bedtime options will appear here after you calculate.
How it works
Sleep happens in cycles of roughly 90 minutes. Waking up at the end of a cycle, when sleep is lightest, often feels easier than being pulled out of deep sleep by an alarm. This calculator counts backward from your wake time in full cycles, then subtracts the time you usually need to fall asleep.
The 90 minute cycle is an average used for planning. Real cycles run about 80 to 120 minutes and vary by person and night, so treat the suggestions as a starting point and adjust to what your mornings tell you over a week or two.
These calculators give planning estimates based on average sleep cycle timing. They are not medical advice and cannot diagnose sleep problems. If poor sleep persists, talk to a clinician.