Go to bed at 3:45 AM for 7.5 hours of sleep, or 2:15 AM for 9 hours.
Both times give you whole 90-minute sleep cycles, so you wake up in lighter sleep, and include 15 minutes to fall asleep.
To wake up at 11:30 AM, go to bed at one of these times:
Includes 15 minutes to fall asleep. Adults need 7 to 9 hours, so 7.5 hours (5 cycles) is marked as the best fit.
| Go to bed at | Sleep | Cycles | |
|---|---|---|---|
| 2:15 AM | 9 hours | 6 | Good for teens and people who need more sleep |
| 3:45 AM | 7.5 hours | 5 | Recommended for most adults |
| 5:15 AM | 6 hours | 4 | Short: below the 7-hour minimum |
| 6:45 AM | 4.5 hours | 3 | Very short: only for an emergency |
| Who | Needs | Latest bedtime | Bedtime in sync with cycles |
|---|---|---|---|
| School-age child (6–12) | 9+ hours | 2:15 AM | 2:15 AM |
| Teenager (13–18) | 8+ hours | 3:15 AM | 2:15 AM |
| Adult (18–64) | 7+ hours | 4:15 AM | 3:45 AM |
| 65 and older | 7+ hours | 4:15 AM | 3:45 AM |
Recommended sleep: AASM and CDC. Latest bedtime gives the minimum sleep for that age, plus 15 minutes to fall asleep.
| Time to fall asleep | Bedtime for 5 cycles | Bedtime for 6 cycles |
|---|---|---|
| 5 minutes | 3:55 AM | 2:25 AM |
| 15 minutes | 3:45 AM | 2:15 AM |
| 30 minutes | 3:30 AM | 2:00 AM |
A late wake-up time like this is common for people who work evenings or who are natural “night owls”. That’s fine as long as you get enough sleep and keep a regular schedule. If you work nights, the shift work planner can help.
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.