Wake up at 6:00 AM — what time should you sleep?
Get into bed at (recommended)
5 complete sleep cycles · 7.5 hours · includes 14-min sleep onset buffer
Why 10:16 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 6:00 AM wake time, going to sleep at 10:16 PM completes exactly 5 cycles (7.5 hours), which fits the US CDC recommendation of at least 7 hours for adults.
The 14-minute buffer is for sleep onset — the time it takes to actually fall asleep after getting into bed. This means 10:16 PM is your get-into-bed time, not your fall-asleep time.
If 7.5 hours isn't possible, 9 hours (6 cycles) is the better alternative; 6 hours (4 cycles) is a short night. The US CDC recommends at least 7 hours for adults. Avoid waking mid-cycle if you can help it.