Wake up at 4 AM
See calculated bedtime options and schedule-specific guidance for a 4 AM alarm.
Wake-up time directory
What Time Should You Go to Bed?
Select the time you need to wake up. Each guide provides preconfigured bedtime options, a working calculator and practical advice for making the schedule repeatable.
Cycle calculations are estimates. Protect sufficient total sleep first, then use timing as a way to organize the evening.
Wake up at 5 AM
See calculated bedtime options and schedule-specific guidance for a 5 AM alarm.
Wake up at 6 AM
See calculated bedtime options and schedule-specific guidance for a 6 AM alarm.
Wake up at 7 AM
See calculated bedtime options and schedule-specific guidance for a 7 AM alarm.
Wake up at 8 AM
See calculated bedtime options and schedule-specific guidance for a 8 AM alarm.
Wake up at 9 AM
See calculated bedtime options and schedule-specific guidance for a 9 AM alarm.
Wake up at 10 AM
See calculated bedtime options and schedule-specific guidance for a 10 AM alarm.
Wake up at 11 AM
See calculated bedtime options and schedule-specific guidance for a 11 AM alarm.
How to use these guides
Start with the wake time required by work, school, caregiving or another fixed commitment. Compare the bedtime options and choose one that provides enough sleep for your age and circumstances. Allow extra time when you normally take longer than 15 minutes to fall asleep.
Keep wake time reasonably consistent, seek morning light and move bedtime gradually when changing schedules. If loud snoring, breathing pauses, persistent insomnia or dangerous daytime sleepiness are present, a calculator is not a substitute for professional care.