Best Time to Go to Bed

Person stretching awake with alarm clock illustration

The best time to go to bed is the one that helps you wake up feeling clear-headed and still fits your real schedule. A simple way to plan is: start with your wake-up time, then work backward using full sleep cycles and an estimate of your sleep latency. NightOwl does this automatically and gives you a wake window so you can aim for a range rather than one exact minute.

Step 1 — pick your wake-up time first

Most people choose bedtime based on "when they feel tired," then set an alarm and hope for the best. Planning works better the other way around. Decide when you must wake up, then choose a bedtime window that fits an appropriate number of cycles.

Step 2 — choose cycles that fit your life

A useful rule of thumb:

5 cycles = ~7.5 hours asleep
6 cycles = ~9 hours asleep

(Then add your sleep latency on top.) 5 cycles is often the "best compromise" because it's realistic on weeknights. 6 cycles is great when you can go earlier.

Example — wake at 6:15 AM (with realistic settings)

Assume: Wake time: 6:15 AM, Latency: 20 minutes, Cycle length: 90 minutes, Wake window: 10 minutes

5 cycles (7.5h) + 20m latency = 7h 50m in bed. 6:15 − 7:50 = 10:25 PM → bedtime window 10:15–10:35 PM
6 cycles (9h) + 20m = 9h 20m in bed. 6:15 − 9:20 = 8:55 PM → 8:45–9:05 PM
4 cycles (6h) + 20m = 6h 20m in bed. 6:15 − 6:20 = 11:55 PM → 11:45–12:05 AM

Wake windows reduce stress and improve follow-through

If you've ever missed a "perfect bedtime" by 7 minutes and felt like the plan was ruined, you've experienced why wake windows matter. A 10–15 minute range gives you flexibility without losing the structure.

Common mistakes

Trying to "make up sleep" by sleeping in — Huge weekend shifts can make Monday feel awful. Consider a smaller shift.
Ignoring caffeine and screens — If latency is consistently high, adjust the setting and consider changing the routine, not just the math.
Over-optimizing one night — The best bedtime is the one you can repeat. Consistency often beats occasional perfection.
Picking too few cycles repeatedly — Cycle timing helps, but repeatedly choosing the minimum can accumulate sleep debt.

FAQ

Is it better to go to bed earlier or sleep longer?

Both help, but consistency and total sleep time usually win.

What if I naturally wake before my alarm?

If you feel okay, get up. If tired, try a longer option.

How accurate are sleep cycle estimates?

Useful as a guide; sleep stages vary.

What if I only have 6 hours?

Try 4 cycles with accurate latency and a wake window, then prioritize an earlier night later.

Why do I wake up groggy?

Often deep-sleep wake-ups, irregular schedules, or poor sleep quality.

What's a good default latency?

10–20 minutes for many adults.

Should I change cycle length?

If results consistently don't match how you feel, yes—try ±5–10 minutes.

Is this medical advice?

No.

Cycle math: Sleep Cycle Calculator
Make it realistic: Sleep Latency · Wake Window
Quick energy reset: Power Nap Calculator