Wake-Up Time Calculator

If going to bed at 11 PM (asleep by 11:15 PM): 4:45 AM (3.5 cycles), 6:15 AM (5 cycles), 7:45 AM (5.5 cycles). Five or six complete cycles is recommended for adults.

7 hours is better for most adults. However, 6 hours aligned with complete sleep cycles (4 cycles) can feel more restful than 7 hours that interrupt a cycle. Consistently getting under 7 hours is associated with health risks.

You might be waking in the middle of a deep sleep cycle. 8 hours doesn't align perfectly with 90-minute cycles (5 cycles = 7.5h, 6 cycles = 9h). Try 7.5 hours instead and see if you feel more alert.