What Time to Go to Sleep to Wake Up at 7 AM (5 Cycles)?

To complete 5 sleep cycles and wake at 7:00 AM, you should be in bed by around 11:15 PM.

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How to use this tool

Enter wake-up time and sleep cycles in the fields above.
Results update instantly as you type — or click Calculate.
Read your bedtime and the full breakdown beneath it.

Calculate the best time to fall asleep to wake up at 7:00 AM after five sleep cycles.

Frequently asked questions

How long is a sleep cycle?: Each sleep cycle lasts approximately 90 minutes, moving through light sleep, deep sleep, and REM. Most adults complete 4–6 cycles per night.
How many hours of sleep do I need?: Adults generally need 7–9 hours (roughly 5–6 cycles). Teenagers need 8–10 hours; children need more.