Wake-up time calculator
Know when you're going to bed? Find the alarm time that lets you surface at the end of a sleep cycle.
Adjust for how you sleep
Most adults fall asleep in 10 to 20 minutes. If you wake up groggy even at the suggested times, try an 85 or 95 minute cycle for a week.
Waking up without the fog
That thick, heavy feeling when the alarm goes off has a name: sleep inertia. It's strongest when you're pulled out of deep sleep, and it can blunt your reaction time and mood for up to half an hour. You can't remove it completely, but you can make it much milder by timing the alarm for the light sleep at the end of a cycle.
Getting the most out of your wake-up time
- One alarm, not five. Every snooze restarts a sleep cycle you won't finish. If you need a backup, set it 10 minutes later, not 5 minutes later three times.
- Get light within 15 minutes. Open the curtains, step on to the balcony, or have your chai by a window. Morning light is the strongest signal to set your body clock.
- Drink water before tea. You've gone eight hours without fluids, and mild dehydration feels a lot like tiredness.
- Move a little. A short walk, surya namaskar or even stairs raises body temperature and clears the fog faster.
When the 'right' time still feels wrong
If you wake groggy at the suggested times for a full week, your cycles may be a little shorter or longer than 90 minutes. Open the settings and try 85 or 95 minutes. Also check the obvious: late caffeine, a heavy dinner after 10 PM, alcohol, or a partner's snoring all change how deep and how broken your sleep is.
Waking up exhausted every single day, even after 8 hours, is worth mentioning to a doctor. Conditions like sleep apnoea and thyroid problems are common in India and often missed.
Questions people ask
If I sleep at 11 PM, when should I wake up?
Falling asleep around 11:15 PM, the best alarm times are 6:45 AM (5 cycles, 7.5 hours) or 8:15 AM (6 cycles). If you need to be up earlier, 5:15 AM gives four cycles.
If I sleep at 1 AM, when should I wake up?
Lights out at 1:00 AM means aiming for 8:45 AM (5 cycles) or 7:15 AM (4 cycles). If you have to be up at 6, you'll get only three cycles, so try for an earlier night tomorrow.
What does the 'Going to bed now' button do?
It reads the current time from your device, adds the time you take to fall asleep, and shows alarm times for 3 to 6 sleep cycles from now.
Is it better to wake up naturally?
Yes, if your schedule allows it. Waking without an alarm at roughly the same time every day is a good sign that you're getting enough sleep. The calculator helps for the days when you need an alarm.