Best Time to Go to Sleep (Based on Sleep Cycles)
The best time to go to sleep isn’t the same for everyone. It depends on when you need to wake up and how your body moves through natural sleep cycles. In this guide, you’ll learn how to find your ideal bedtime and why timing your sleep correctly matters more than just sleeping longer.
Quick answer: The best time to go to sleep is one that allows you to complete full 90-minute sleep cycles before waking up. Most adults feel best after 4–6 full cycles, depending on their wake-up time.
Why Sleep Timing Matters More Than Sleep Length
Many people assume that sleeping longer automatically means better rest. In reality, waking up during deep sleep can leave you feeling groggy even after eight hours in bed. Sleep happens in repeating cycles, and waking at the wrong time can disrupt how rested you feel.
Understanding the 90-Minute Sleep Cycle
Each sleep cycle lasts about 90 minutes and includes light sleep, deep sleep, and REM sleep. Completing full cycles allows your body and brain to recover properly. Waking up between cycles instead of during deep sleep helps reduce sleep inertia.
How to Calculate the Best Time to Go to Sleep
To find your ideal bedtime, start with your wake-up time and count backward in 90-minute increments. Most people also need about 15 minutes to fall asleep. Doing this manually can be confusing, which is why a dedicated bedtime calculator is helpful.
You can use our bedtime calculator to instantly calculate the best times to go to sleep based on your wake-up schedule and natural sleep cycles.
Best Bedtime Examples (Common Wake-Up Times)
Here are general examples based on full sleep cycles:
- Wake up at 6:00 AM → Bedtime around 9:45 PM – 11:15 PM
- Wake up at 7:00 AM → Bedtime around 10:45 PM – 12:15 AM
- Wake up at 8:00 AM → Bedtime around 11:45 PM – 1:15 AM
Exact results vary by person, which is why using a calculator tailored to your schedule is more accurate.
What Can Affect Your Ideal Bedtime?
Factors like stress, caffeine intake, screen time, and daytime naps can affect how quickly you fall asleep and how well you move through sleep cycles. If you nap, using a proper nap length can help protect your nighttime sleep quality.
Tools like a nap duration calculator can help you nap without disrupting your bedtime.
Bedtime vs Wake-Up Time: Which Is More Important?
If your wake-up time is fixed due to work or school, your bedtime becomes the variable you should optimize. Planning your bedtime around sleep cycles is one of the easiest ways to improve sleep quality without changing your schedule.
Find Your Best Bedtime Instantly
Instead of guessing, use our free bedtime calculator to calculate the best time to go to sleep based on your wake-up time and natural sleep cycles.