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What time should I go to bed to wake up at 6:30 AM?
To wake up at 6:30 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.
7:45 PM
7 cycles · 10h 30m sleep
9:15 PM
6 cycles · 9h 0m sleep
10:45 PM
5 cycles · 7h 30m sleep
12:15 AM
4 cycles · 6h 0m sleep
1:45 AM
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.