What time should I go to bed if I wake up at 4:30 AM?

Go to bed at 7:15 PM for 6 sleep cycles (9 h of sleep) or 8:45 PM for 5 cycles (7 h 30 min). Both include 15 minutes to fall asleep, so you wake up at 4:30 AM between cycles instead of in deep sleep.

I want to wake up at

Best times to get into bed

Best

7:15 PM

9 h of sleep

Great

8:45 PM

7 h 30 min of sleep

See all options
Time to fall asleep
15 min

Get into bed at one of these times

To wake up at 4:30 AM. Includes 15 min to fall asleep.

  1. 7:15 PMBest

    6 cycles · 9 h of sleep

  2. 8:45 PMGreat

    5 cycles · 7 h 30 min of sleep

  3. 10:15 PMOkay

    4 cycles · 6 h of sleep

  4. 11:45 PMShort

    3 cycles · 4 h 30 min of sleep

  5. 1:15 AMVery short

    2 cycles · 3 h of sleep

  6. 2:45 AMPower nap

    1 cycle · 1 h 30 min of sleep

Other times