What time should I go to bed?
Short answer: count back from your alarm in 90-minute sleep cycles and add about 15 minutes to fall asleep. For a 7:00 alarm, try 9:45 PM (6 cycles) or 11:15 PM (5 cycles).
Example bedtimes
- 6:00 alarm: 8:45 PM, 10:15 PM or 11:45 PM.
- 7:00 alarm: 9:45 PM, 11:15 PM or 12:45 AM.
- 8:00 alarm: 10:45 PM, 12:15 AM or 1:45 AM.
Why cycles matter
Waking at the end of a cycle often feels easier than waking in deep sleep. It's a rule of thumb, not an exact science.
With Softrise
The Bedtime tab shows how long you'll sleep if you go to bed now and suggests bedtimes for your next alarm. An optional reminder tells you when it's time.
FAQ
How long is a sleep cycle?
Roughly 90 minutes on average, though it varies by person and through the night.
How many cycles do I need?
Most adults need 5 to 6 cycles, about 7.5 to 9 hours.
Is this medical advice?
No. It's a simple rule of thumb. Talk to a doctor about ongoing sleep problems.