If You Wake Up at 6 AM, This Is When You Should Go to Bed
Five working bedtimes pegged to your 6 AM alarm — pick whichever gets you four to six full cycles.
Why these times?
Sleep runs in 90-minute cycles, and what makes you feel rested isn't just hours — it's where in that cycle your alarm goes off. Wake between cycles and you feel surprisingly fine. Wake mid-cycle and a full eight hours can feel like four. The bedtimes below land you between cycles for a 6 AM alarm, factoring in roughly 14 minutes to fall asleep.
Bedtimes for 6 AM
| Cycles | Go to bed at | Hours of sleep |
|---|---|---|
| 4 | 11:46 PM | 6h |
| 5 | 10:16 PM | 7.5h |
| 6 | 8:46 PM | 9h |
Which one to pick
Most people wake here. Five cycles (7.5 hours) is the sweet spot for adults; bump to 6 if you've been short the past few nights.