When to Wake Up If I Go to Bed Now
Find the best time to go to bed or wake up based on 90-minute sleep cycles, with age-based sleep recommendations — right in your browser.
Result
This page opens the sleep calculator in forward mode: you enter the time you plan to be in bed, and it projects the wake-up times that land on a boundary between 90-minute sleep cycles. Going to bed at 23:00 means you actually fall asleep around 23:15, so the good alarms are 02:15 (two cycles), 05:15 (four) or 06:45 (five).
Waking at a cycle boundary matters more than most people expect: an alarm that interrupts deep sleep triggers sleep inertia — the groggy, headachy state that can linger for half an hour. An alarm placed at the end of a cycle finds you in light sleep, and the same amount of rest feels distinctly better.
Use the age selector to see how many cycles you should aim for: teenagers need 8–10 hours, most adults 7–9, and people over 65 usually do well with 7–8. The recommended wake-up options are highlighted, and the whole calculation runs privately in your browser.