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What time should I go to bed to wake up at 7:30 AM?

Bedtimes that let you wake up between sleep cycles, not in the middle of one.

To wake up at 7:30 AM, go to bed at 10:15 PM or 11:45 PM.
10:15 PM6 cycles · 9 h of sleepRecommended
11:45 PM5 cycles · 7.5 h of sleepRecommended
1:15 AM4 cycles · 6 h of sleepShort night
2:45 AM3 cycles · 4.5 h of sleepToo short

Why these times

While you sleep you go through cycles of light, deep and REM sleep that last about 90 minutes on average. Waking up at the end of a cycle usually feels easier than being pulled out of deep sleep, which is what leaves you groggy.

The times above count back whole 90-minute cycles from 7:30 AM and add 15 minutes, roughly what it takes most people to fall asleep. Cycles really last between 70 and 120 minutes and change through the night, so treat these times as a good guide, not an exact rule.

How much should you sleep?

The American Academy of Sleep Medicine recommends at least 7 hours a night for adults and 8 to 10 hours for teenagers. That is why 5 or 6 cycles (7.5 or 9 hours) are the recommended options; 4 cycles is a short night that is fine only once in a while.

Try another wake-up time

Go to bed at one of these times
10:15 PM6 cycles · 9 h
11:45 PM5 cycles · 7 h 30 minIdeal
01:15 AM4 cycles · 6 h
02:45 AM3 cycles · 4 h 30 min

Frequently asked questions

How many hours of sleep do I get if I go to bed at 11:45 PM and wake up at 7:30 AM?
About 7.5 hours of sleep — 5 full cycles — plus the 15 minutes it usually takes to fall asleep.
Is it bad to wake up in the middle of a cycle?
It is not harmful, but waking up during deep sleep tends to cause “sleep inertia”: a heavy, groggy feeling that can last from a few minutes to half an hour.
What if I cannot fall asleep in 15 minutes?
Then shift your bedtime earlier by the extra time you usually need. If it regularly takes you more than 30 minutes to fall asleep, it is worth talking to a doctor.

Other wake-up times

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