How many hours of sleep do I need?

Most adults need 7 to 9 hours of sleep per night according to the National Sleep Foundation 2022 guidelines. The optimal target for most people is 7.5 hours, which equals 5 complete 90-minute sleep cycles.

What is the best bedtime for a 7am alarm?

If your alarm is at 7am, the best bedtimes are 11:30pm (7.5 hours, 5 cycles) or 10pm (9 hours, 6 cycles). These are cycle-aligned times that let you wake at the end of a 90-minute sleep cycle.

🏛️ Harvard Sleep Medicine aligned 📋 NSF 2022 guidelines 🔬 Peer-reviewed sources ✅ Reviewed April 2026

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Frequently Asked Questions

Currently we offer free tools and guides only. For clinical sleep issues including insomnia or sleep apnoea, please speak with a healthcare provider. We can point you to CBT-I resources.

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