When should I go to bed?
Calculate your bedtime to wake up at a specific time
When should I wake up?
If you go to bed now, here are the best wake-up times
How does it work?
🌙 Sleep cycles
Sleep consists of 90-minute cycles including light, deep, and REM sleep.
⏰ Optimal wake-up
Waking up between cycles avoids morning grogginess and fatigue.
💤 Recommended duration
5-6 complete cycles (7h30-9h) for optimal restorative sleep.
🎯 Consistency
Going to bed and waking up at fixed times strengthens your natural body clock.
Tips for better sleep
🍽️ Diet & Nutrition
Avoid heavy meals 3 hours before bedtime. Choose chamomile or valerian teas. Limit caffeine after 2 PM and alcohol, which disrupts deep sleep.
🧘 Stress Management
Practice meditation or deep breathing before bed. Keep a journal to clear your mind. Create a relaxing routine 1 hour before sleep.
🛏️ Sleep Environment
Maintain temperature at 65-68°F (18-20°C). Invest in a quality mattress and pillows. Use blackout curtains and eliminate noise sources.
📱 Screens & Light
Avoid screens 1 hour before bedtime or use blue light filters. Prefer dim lighting in the evening. Get natural light exposure in the morning to regulate your body clock.