Sleep Calculator: Bedtime for a 7 AM Wake-Up
Waking at 7:00 AM? With 90-minute cycles and about 15 minutes to fall asleep, aim for 9:45 PM, 11:15 PM or 12:45 AM. More cycles is better if you can swing it. Plug in your own time with Only Naps.
Only Naps ✔
9 posts12.7M fans, 0 hatersFeatured in December
Certified horizontal athlete. I count sleep cycles so you wake up less groggy.
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Latest from Only Naps
How to Reset Your Sleep Schedule After the Holidays
Move your bedtime and wake-up 15–30 minutes earlier every day or two until you're back on track. Get morning daylight soon after waking. You'll be back to normal before January hits.
How Long Should a Power Nap Be? 10 to 20 Minutes
A short power nap of about 10–20 minutes can boost alertness without waking up groggy. Longer naps can drop you into deep sleep. Set an alarm. I learned this the hard way during a 'quick' 3-hour nap.
Funny Nap Jokes for the Holidays
I'm not lazy, I'm on energy-saving mode. My favorite holiday tradition is the post-dinner couch nap. Professional napper. Amateur everything else.
How Much Sleep Do Adults Need? At Least 7 Hours
The CDC recommends at least 7 hours of sleep a night for adults. Holiday season makes that hard, so protect your bedtime like it's the last cookie. It kind of is.
Bedtime Routine for Better Sleep During the Holidays
Pick a wind-down time 30–60 minutes before bed: dim the lights, put the phone across the room, and read something boring. Same bedtime most nights, even on holidays. Your body loves a routine.