Wake-up time calculator

What time should I wake up?

Choose when you plan to go to bed and calculate several approximate cycle-aligned wake-up times.

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Choose your bedtime

Bedtime

Time to fall asleep Cycle estimate

Calculation runs in your browser. No account is required.

Quick answer

A wake-up calculator starts with your bedtime, adds an estimated period for falling asleep and then adds several approximate sleep cycles.

Calculation context

A 90-minute cycle is useful as a simple planning estimate, but it is not an exact rule for every person or every cycle.

80–100 min Approximate cycle range described by the U.S. National Heart, Lung, and Blood Institute.

4–6 Typical number of cycles across a night described by NHLBI.

Questions

Can I calculate from the current time?

Yes. You can use the current local time or enter a specific bedtime.

Why are several wake-up times shown?

Different results represent different numbers of approximate sleep cycles. More total sleep is generally preferable when your schedule allows it.

Does waking between cycles guarantee I will feel refreshed?

No. Sleep quality, total sleep time, individual biology and other factors affect how you feel after waking.