What Time Should I Sleep? Find Your Ideal Sleep Schedule
Are you wondering “What time should I go to sleep if I wake up at 7 AM?” or “How many sleep cycles do I need for the best rest?” Our Sleep Cycle Calculator helps you find the perfect bedtime to wake up feeling refreshed.
🛏️ How Sleep Cycles Work (and Why They Matter)
Sleep is divided into 90-minute cycles, moving through light sleep, deep sleep, and REM (dream) sleep. Waking up in the middle of a cycle can leave you feeling groggy, while waking up at the end of a cycle helps you feel energised and alert.
For optimal rest, aim for 5-6 sleep cycles per night (7.5 to 9 hours total).
Want to learn more about sleep? Read our guide on How Many Hours of Sleep You Need.
🕰️ Best Times to Sleep Based on Your Wake-Up Time
If you need to wake up at 6 AM, 7 AM, or 8 AM, use our Sleep Calculator to find the ideal bedtime. Just enter your wake-up time below, and we’ll tell you the best time to fall asleep based on natural sleep cycles.
Discover why sleep cycles are so important and how they impact your health in our guide on Why Sleep Cycles Matter: The Key to Better Sleep and Health Sleep Cycles Matter.
🛠️ Use the Sleep Cycle Calculator Below
✅ Step 1: Enter the time you need to wake up.
✅ Step 2: Click “Calculate.”
✅ Step 3: Get 5-6 recommended sleep times for better rest.
💡 Tip: Try to avoid caffeine 4-6 hours before bed, and keep your room cool and dark for better sleep quality.
🔽 Find Your Best Sleep Time Now: 🔽
Sleep Cycle Calculator
Enter your desired wake-up time, and we’ll calculate the best times to fall asleep.
Best Times to Fall Asleep:
| # | Suggested Bedtime |
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Q: What time should I go to sleep to wake up at 7 AM?
A: You should sleep at 10:30 PM to get 5 sleep cycles, or 9:00 PM for 6 sleep cycles.
Q: How long is a sleep cycle?
A: A sleep cycle lasts about 90 minutes. Waking up at the end of a cycle helps you feel refreshed.
Need tips for better sleep? Check out our Top 10 Sleep Tips for Better Rest to get started.
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