Wake up at 6:30 AM — what time should you sleep?
Go to sleep at (recommended)
5 complete sleep cycles · 7.5 hours · includes 14-min sleep onset buffer
Why 10:46 PM is the right bedtime
Sleep happens in 90-minute cycles. Each cycle moves through light sleep, deeper sleep, and REM. Waking at the end of a complete cycle — rather than mid-cycle — dramatically reduces morning grogginess. For a 6:30 AM wake time, going to sleep at 10:46 PM completes exactly 5 cycles (7.5 hours), which is the optimal amount for most adults.
The 14-minute buffer is for sleep onset — the time it takes to actually fall asleep after getting into bed. This means 10:46 PM is your get-into-bed time, not your fall-asleep time.
If 7.5 hours isn't possible on a given night, the next best option is 9 hours (6 cycles) or 6 hours (4 cycles). Avoid waking mid-cycle if you can help it.