Home / Wake up at 4:00 AM
What time should I go to bed to wake up at 4:00 AM?
To wake up at 4:00 AM feeling rested rather than groggy, aim to fall asleep at the end of a full 90-minute cycle. Assuming the average 15 minutes it takes to fall asleep, here are your best bedtime options — the highlighted ones fall within the 7–9 hours recommended for most adults.
5:15 PM
7 cycles · 10h 30m sleep
6:45 PM
6 cycles · 9h 0m sleep
8:15 PM
5 cycles · 7h 30m sleep
9:45 PM
4 cycles · 6h 0m sleep
11:15 PM
3 cycles · 4h 30m sleep
Want to adjust for your own age group, or how long you actually take to fall asleep? Use the full sleep calculator.