What time should I wake up if I go to bed at 12:45 AM?

Wake up at 8:30 AM after 7.5 hours of sleep, or 10:00 AM after 9 hours.

These times let you finish whole 90-minute sleep cycles, including 15 minutes to fall asleep.

Go to bed at

Personalise: age, time to fall asleep, cycle length

Age Time to fall asleep Sleep cycle length Clock

If you go to bed at 12:45 AM, wake up at one of these times:

5:30 AM

4.5 hours · 3 cycles

7:00 AM

6 hours · 4 cycles

8:30 AM

7.5 hours · 5 cycles

10:00 AM

9 hours · 6 cycles

Includes 15 minutes to fall asleep. Adults need 7 to 9 hours, so 7.5 hours (5 cycles) is marked as the best fit.

All wake-up times for a 12:45 AM bedtime

Wake up at	Sleep	Cycles
10:00 AM	9 hours	6	Good for teens and people who need more sleep
8:30 AM	7.5 hours	5	Recommended for most adults
7:00 AM	6 hours	4	Short: below the 7-hour minimum
5:30 AM	4.5 hours	3	Very short: only for an emergency

If you take longer to fall asleep

Time to fall asleep	Wake up after 5 cycles	Wake up after 6 cycles
5 minutes	8:20 AM	9:50 AM
15 minutes	8:30 AM	10:00 AM
30 minutes	8:45 AM	10:15 AM

Going to bed after midnight is common, but it makes it hard to get 7 hours before a normal morning start. If you have to get up early, a 20-minute nap in the early afternoon can help, and the sleep debt calculator shows how much sleep you are missing.

Frequently asked questions

What time should I wake up if I go to bed at 12:45 AM?

Wake up at 8:30 AM for 7.5 hours of sleep (5 sleep cycles), or at 10:00 AM for 9 hours (6 cycles). Both include 15 minutes to fall asleep.

How many hours of sleep will I get if I go to bed at 12:45 AM and wake up at 7:00 AM?

About 6 hours, or 4 full sleep cycles. That’s less than the 7 hours adults are advised to get.

Is 12:45 AM a good bedtime?

It is if it gives you at least 7 hours before you need to get up (8 to 10 hours for teenagers) and you can keep it most nights.

Other bedtimes

11:45 PM12:00 AM12:15 AM12:30 AM1:00 AM1:15 AM1:30 AM1:45 AM

For general information only, not medical advice. If you often feel tired despite enough sleep, snore loudly, or have trouble sleeping most nights, talk to a doctor.