When should you go to bed?
Pick your alarm. You get bedtimes that end on a full 90-minute sleep cycle, so you wake between cycles instead of in the middle of one.
Bedtimes for common alarms
Five cycles is the sweet spot for most adults: 7.5 hours asleep plus 15 minutes to drift off.
| Alarm | 9 h (6 cycles) | 7.5 h (5 cycles) | 6 h (4 cycles) | Who else wakes then |
|---|---|---|---|---|
| 4:30 AM | 7:15 PM | 8:45 PM | 10:15 PM | Bryan Johnson, Michelle Obama |
| 5:00 AM | 7:45 PM | 9:15 PM | 10:45 PM | Arnold Schwarzenegger, Ben Greenfield, Khloe Kardashian |
| 5:30 AM | 8:15 PM | 9:45 PM | 11:15 PM | Andrew Huberman, Ariana Grande |
| 6:00 AM | 8:45 PM | 10:15 PM | 11:45 PM | Anatoly, Chris Williamson, Dr. Peter Attia |
| 6:30 AM | 9:15 PM | 10:45 PM | 12:15 AM | Gwyneth Paltrow |
| 7:00 AM | 9:45 PM | 11:15 PM | 12:45 AM | Charlie Munger, Shakira, Kourtney Kardashian |
| 7:30 AM | 10:15 PM | 11:45 PM | 1:15 AM | None on our list |
| 8:00 AM | 10:45 PM | 12:15 AM | 1:45 AM | Dana White, Dr. Rhonda Patrick |
Curious who shares your alarm? Compare your wake-up time with 28 public figures.
Questions
This calculator is a planning aid, not medical advice. If you regularly sleep badly, talk to a doctor.
What time should I go to bed if I wake up at 6 AM?
For five full cycles (7.5 hours) go to bed at 10:15 PM. For six cycles (9 hours), 8:45 PM. Both include about 15 minutes to fall asleep.
How long is a sleep cycle?
About 90 minutes on average, though real cycles vary from roughly 70 to 120 minutes and change through the night. Treat the times here as a starting point and adjust by feel.
How much sleep do adults need?
The American Academy of Sleep Medicine and the Sleep Research Society recommend at least 7 hours a night for adults. Five cycles (7.5 hours) clears that bar.
Why add 15 minutes?
Most healthy adults take 10 to 20 minutes to fall asleep. The calculator counts cycles from when you are likely asleep, not from when you lie down.