What Time to Go to Sleep to Wake Up at 7 AM?
To wake refreshed at 7:00 AM after 6 sleep cycles (9 hours), you should go to bed by 9:45 PM.
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 bedtime to wake up feeling rested at 7:00 AM after six 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.