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Wake Up Calculator

Created by Julia Żuławińska
Reviewed by Steven Wooding
Based on research by
Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, DonCarlos L, Hazen N, Herman J, Katz ES, Kheirandish-Gozal L, Neubauer DN, O'Donnell AE, Ohayon M, Peever J, Rawding R, Sachdeva RC, Setters B, Vitiello MV, Ware JC, Adams Hillard PJ. National Sleep Foundation's sleep time duration recommendations: methodology and results summary.; Sleep Health; March 2015See 1 more source
Shen, X., Wu, Y. & Zhang, D. Nighttime sleep duration, 24-hour sleep duration and risk of all-cause mortality among adults: a meta-analysis of prospective cohort studies; Scientific Reports; February 2016
Last updated: Jan 18, 2024


With the wake-up calculator, you can check:

  • What time to go to sleep to wake up at a particular hour; or
  • What time to wake up if you go to sleep now?

We all had those days when we struggled to open our eyes in the morning. Our calculator is here to make that as rare as possible. Read on to learn if there's the best time to wake up and what you can do to wake up easier.

What time should I wake up?

There's no universal best time to wake up. You should wake up after sleeping for long enough, which is 7 to 9 hours for adults up to 64 years old and 7 to 8 hours for adults older than that. It's even longer than that for teens!

Additionally, it would be best if you didn't interrupt your sleep cycles. Sleep cycles are, on average, around 90 minutes, and you should get 5-6 cycles every night.

How to wake up easier?

To make waking up easier, try these things:

  1. Work out a sleeping routine – Go to sleep and wake up at the same time every day. But before setting a routine, think about how much sleep you need. If you've been sleeping for 7 hours a day, and you're still tired – maybe adding half an hour of sleep every day will fix your waking up problems?

  2. Let in some light – let the natural light wake you up. Open the curtains, or ask your spouse to do it if they wake up before you. If that's not possible, have you thought about getting a light alarm clock?

  3. Plan a morning routine – Think of this as having something to look forward to. Instead of waking up at the last minute and rushing to work, make some time to eat breakfast, work out, listen to music, or just read under the blanket.

How to use our wake up time calculator

Our wake up calculator can give you answers to two questions:

  1. What time should I go to sleep to wake up at a specific time?
  2. What time should I wake up if I go to sleep now?

Now, think about your sleeping habits – how long does it take you to fall asleep? Type the number in the first field of the calculator.

  1. If you want to wake up at a specific time, input the planned wake up time. The calculator will tell you when to go to sleep for recommended 4 to 6 sleep cycles.

  2. If you're going to sleep now, you can check when to wake up to feel well-rested without inputting anything. Just reload the calculator if you've been on our website for a while.

Other tools for good sleep

FAQ

When should I wake up if I sleep now?

Depending on if you're a short, average, or long sleeper, you should wake up in 6, 7.5, or 9 hours, respectively. Remember to add the time you need to fall asleep, usually between 10 to 20 minutes. In our wake-up calculator, you can check the specific time you should wake up tomorrow.

What is a good time to wake up?

For an average adult, a good time to wake up is after 7.5 or 9 hours of sleep. It's also best to wake up early enough to have enough time for your morning routine. Unfortunately, there's no magic number. In our wake up calculator, you can check when to wake up to get a good night's sleep.

What time should I wake up if I go to sleep at 11?

Assuming it takes you 15 minutes to fall asleep, the best time for you to wake up is:

  • 5:15 a.m. if you're a short sleeper,
  • 6:45 a.m. if you're an average sleeper, and
  • 8:15 a.m. if you're a long sleeper.

Learn more in the wake-up time calculator.

Julia Żuławińska
What time should I go to sleep?
Time to fall asleep
minutes
Waking up time
7:00 AM

To wake up at the end of a sleep cycle, go to sleep at:
  - 9:45 PM (6 cycles, 9h of sleep) - recommended for long-sleepers,
  - 11:15 PM (5 cycles, 7h30m of sleep) - recommended for average-sleepers,
  - 12:45 AM (4 cycles, 6h of sleep) - recommended for short-sleepers,
  - 2:15 AM (3 cycles, 4h30m of sleep),
  - 3:45 AM (2 cycles, 3h of sleep),
  - 5:15 AM (1 cycle, 1h30m of sleep).

If you go to sleep NOW, you should wake up at:
  - 7:32 AM (6 cycles, 9h of sleep) - recommended for long-sleepers,
  - 6:02 AM (5 cycles, 7h30m of sleep) - recommended for average-sleepers,
  - 4:32 AM (4 cycles, 6h of sleep) - recommended for short-sleepers,
  - 3:02 AM (3 cycles, 4h30m of sleep),
  - 1:32 AM (2 cycles, 3h of sleep),
  - 12:02 AM (1 cycle, 1h30m of sleep).
How dangerous is my sleep routine?
Night-time sleep duration
7 hours
Increase in mortality risk
0
%
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