when should i wake up

You should wake up at a time that allows you to complete full sleep cycles to feel refreshed. The average sleep cycle lasts about 90 minutes, and it’s ideal to get 4 to 6 full cycles per night, which translates to approximately 7.5 to 9 hours of sleep. To avoid grogginess, set your wake-up time at the end of one of these cycles rather than in the middle. Since it takes about 15 minutes to fall asleep, plan your bedtime backward from your desired wake-up time, allowing 7.5 or 9 hours plus the fall-asleep time. For example, if you want to wake up at 7 AM, you should aim to go to bed around 11:15 PM to 11:30 PM the night before. The best wake-up time may also depend on your age and daily schedule, but consistently waking up at the same time, even on weekends, helps regulate your internal clock for better sleep quality. If you provide your preferred wake-up time or schedule, I can help calculate a precise wake-up time based on sleep cycles.