| Wake-up time | Best bedtime (5 cycles) | Longer sleep (6 cycles) | |
|---|---|---|---|
| 4 AM | 8:15 PM | 6:45 PM | Details → |
| 4:30 AM | 8:45 PM | 7:15 PM | Details → |
| 5 AM | 9:15 PM | 7:45 PM | Details → |
| 5:30 AM | 9:45 PM | 8:15 PM | Details → |
| 6 AM | 10:15 PM | 8:45 PM | Details → |
| 6:30 AM | 10:45 PM | 9:15 PM | Details → |
| 7 AM | 11:15 PM | 9:45 PM | Details → |
| 7:30 AM | 11:45 PM | 10:15 PM | Details → |
| 8 AM | 12:15 AM | 10:45 PM | Details → |
| 8:30 AM | 12:45 AM | 11:15 PM | Details → |
| 9 AM | 1:15 AM | 11:45 PM | Details → |
| 9:30 AM | 1:45 AM | 12:15 AM | Details → |
| 10 AM | 2:15 AM | 12:45 AM | Details → |
Times include about 15 minutes to fall asleep. Need a different time? Use the sleep calculator.