What time should I go to bed if I wake up at 4:45 AM?

Go to bed at 9:00 PM for 7.5 hours of sleep, or 7:30 PM 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.

Wake up at

Personalise: age, time to fall asleep, cycle length

Age Time to fall asleep Sleep cycle length Clock

To wake up at 4:45 AM, go to bed at one of these times:

7:30 PM

9 hours · 6 cycles

9:00 PM

7.5 hours · 5 cycles

10:30 PM

6 hours · 4 cycles

12:00 AM

4.5 hours · 3 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 bedtimes for a 4:45 AM wake-up

Go to bed at	Sleep	Cycles
7:30 PM	9 hours	6	Good for teens and people who need more sleep
9:00 PM	7.5 hours	5	Recommended for most adults
10:30 PM	6 hours	4	Short: below the 7-hour minimum
12:00 AM	4.5 hours	3	Very short: only for an emergency

Bedtime by age for a 4:45 AM wake-up

Who	Needs	Latest bedtime	Bedtime in sync with cycles
School-age child (6–12)	9+ hours	7:30 PM	7:30 PM
Teenager (13–18)	8+ hours	8:30 PM	7:30 PM
Adult (18–64)	7+ hours	9:30 PM	9:00 PM
65 and older	7+ hours	9:30 PM	9:00 PM

Recommended sleep: AASM and CDC. Latest bedtime gives the minimum sleep for that age, plus 15 minutes to fall asleep.

If you take longer to fall asleep

Time to fall asleep	Bedtime for 5 cycles	Bedtime for 6 cycles
5 minutes	9:10 PM	7:40 PM
15 minutes	9:00 PM	7:30 PM
30 minutes	8:45 PM	7:15 PM

Waking up before 5 AM means an early bedtime. If you start work this early, keep the same bedtime on days off where you can, so your body clock stays steady. On a very early start, a short afternoon nap can help: see the nap calculator.

Frequently asked questions

What time should I go to bed if I wake up at 4:45 AM?

Go to bed at 9:00 PM for 7.5 hours of sleep (5 sleep cycles), or at 7:30 PM for 9 hours (6 cycles). Both include 15 minutes to fall asleep.

What time should I fall asleep to wake up at 4:45 AM?

Aim to be asleep by 9:15 PM for 7.5 hours, or 7:45 PM for 9 hours.

Is going to bed at 10:30 PM enough sleep if I wake up at 4:45 AM?

It gives about 6 hours of sleep. That’s 4 full cycles, but less than the 7 hours adults are advised to get, so it’s best kept for the occasional night.

Other wake-up times

3:45 AM4:00 AM4:15 AM4:30 AM5:00 AM5:15 AM5:30 AM5:45 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.