When Is the Best Time to Wake Up? Our Answer to a Good Morning, Every Morning

Enjoying quality sleep every night and waking refreshed every day doesn’t need to be an unattainable goal. It’s easier than you think to create a sleep schedule that results in restful nights and energized days. Learning how much sleep you need and the best wake up time will give you a greater feeling of control, along with lots of restorative sleep, and tons of energy to tackle your busy days. Let’s learn how. 

The best time to wake up depends on your work schedule and lifestyle. 

When Is the Best Time to Wake Up in the Morning? 

The best time to wake up depends on your work schedule and lifestyle. Not everyone shares the same circadian rhythm. Some are early risers and wake up with the birds, others prefer to hop out of bed when the sun is setting. Your circadian rhythm can change throughout your life, as a teenager you would sleep all day (given the chance!) through adulthood, work obligations could have you working 9-5, or shift work has you taking advantage of the night.    

Your circadian rhythm is your 24-hour body clock, it brings sleepiness in the evening and makes you feel full of energy in the morning

How Circadian Rhythms Works

Your circadian rhythm is your 24-hour body clock, it brings sleepiness in the evening and makes you feel full of energy in the morning. If you’re a shift worker, you’ve probably adjusted to sleeping during the day and working at night. Your circadian rhythm (sleep/wake cycle) can be adapted to suit your lifestyle.   

Your circadian rhythm can be impacted by using electronics in bed. Watching TV, or scrolling through Instagram before falling asleep, tricks your brain into thinking it's daytime because of the blue light of the screen. The dark of night sends a signal to your brain to alert you that it’s time to go to bed. Using electronics in bed disturbs your melatonin levels and agitates your natural circadian rhythm.   

Your circadian rhythm: 

  • Works in synchronicity with the light and dark of your external environment
  • Experiences biggest decline in energy happens between 2:00 am and 4:00 am and 1:00 pm and 3:00 pm
  • Can be improved by maintaining a regular sleep schedule will help you fall asleep and wake up with ease 

Want to learn how to wake up early? Check this out!   

Not getting enough sleep can have a huge impact on your physical health and mental wellbeing.

Not Getting Enough Sleep

Not getting enough sleep can have a huge impact on your physical health and mental wellbeing. In sleep, your body restores its energy, hormones are regulated, memories are cataloged, and stored. Sleep is essential to a healthy life, it’s even more important when your body is healing from illness, or recovering from injury.   

The best time to go to sleep depends on your schedule but adults need 7-9 hours of quality sleep per night, to feel refreshed every day. 

Your quality of sleep can be impacted by:

  • High blood pressure 
  • Weak immune system
  • Illness
  • Medication  
  • Obesity 
  • Depression due to lack of rest
  • Irregular sleep pattern
  • Stress  

Getting Too Much Sleep

Ever wake up from a long nap and feel groggy? That’s the effect of too much sleep. If you sleep more than 9 hours per night, it could be a sign of depression or illness. While plenty of sleep is vital when you’re recovering from illness or injury, outside of these times, too much sleep could lead to some health problems.  

Sleeping more than 9 hours per night could be a sign of an underlying health issue such as:

  • Depression 
  • Diabetes 
  • Heart Disease 
  • Thyroid Disorder 
  • Sleep Apnea 
  • Anxiety 

If you’re sleeping more than 9 hours per night, don’t panic! You could be adjusting to a new sleep schedule, time zone, or working a physical job that requires more sleep at night. Schedule a checkup with your doctor if you’re sleeping too much or too little to rule out any health problems.  

Recommended Amount of Sleep 


Hours of Sleep

0-3 months


4-24 months


3-5 years


6-13 years


14-17 years


18-64 years




Maintaining a Regular Sleep Schedule 

A regular sleep schedule gives you control over your life, finding the best time to sleep and the optimal time to wake up is centered around your work/study/family/lifestyle commitments. 

To keep the best sleep time every night and wake up time every day:

  • Keep your regular wake up and bedtime, even at weekends
  • Keep the occasional daytime nap to a maximum of 40 minutes 
  • Expose yourself to bright sunlight every morning 
  • Avoid late-night TV 
  • Enjoy fresh air every day
  • Establish an exercise routine that fits into your schedule 
  • Limit caffeine and avoid nicotine 
  • Limit before bed snacks to a small banana or small bowl of oatmeal (something small and easily digestible) 
  • Have dinner at least 3 hours before bed 

Want to learn how to reset your sleep schedule? Check this out!

The best time to sleep will allow you to sleep 7-9 hours per night

Best Time to Go to Sleep

The best time to sleep will allow you to sleep 7-9 hours per night. Consult below sleep calculator to guide you to the best sleep and wake up time for you.   

Wake-up time

Bed time:

7.5 hours of sleep

(5 REM cycles)

Bed time:

9 hours of sleep

(6 REM cycles)

4 a.m.

8:15 p.m.

6:45 p.m.

4:15 a.m.

8:30 p.m.

7 p.m.

4:30 a.m.

8:45 p.m.

7:15 p.m.

4:45 a.m.

9 p.m.

7:30 p.m.

5 a.m.

9:15 p.m.

7:45 p.m.

5:15 a.m.

9:30 p.m.

8 p.m.

5:30 a.m.

9:45 p.m.

8:15 p.m.

5:45 a.m.

10 p.m.

8:30 p.m.

6 a.m.

10:15 p.m.

8:45 p.m.

6:15 a.m.

10:30 p.m.

9 p.m.

6:30 a.m.

10:45 p.m.

9:15 p.m.

6:45 a.m.

11 p.m.

9:30 p.m.

7 a.m.

11:15 p.m.

9:45 p.m.

7:15 a.m.

11:30 p.m.

10 p.m.

7:30 a.m.

11:45 p.m.

10:15 p.m.

7:45 a.m.

12 p.m.

10:30 p.m.

8 a.m.

12:15 a.m.

10:45 p.m.

8:15 a.m.

12:30 a.m.

11 p.m.

8:30 a.m.

12:45 a.m.

11:15 p.m.

8:45 a.m.

1 a.m.

11:30 p.m.

9 a.m.

1:15 a.m.

11:45 p.m.

How to Fall Asleep Fast

  • Keep your bedroom at a comfortable temperature of 60–75°F (15–23°C)  
  • Listen to relaxing music as you fall asleep 
  • Practice deep breathing techniques before bed to relax
  • Enjoy a warm bath or shower before bed to relax your muscles 
  • Unplug from your electronic devices (cell phone, tablet, laptop, TV)
  • Switch sleep positions if you’re having difficulty finding comfort 
  • Ensure you’re sleeping on a comfortable, pressure-relieving mattress 

Check out these 28 tips, tricks, and strategies to fall asleep fast. 

Best Time to Wake Up

There is no best time to wake up, it all comes down to your work and life commitments. Check out the above sleep calculator to help you find the ideal time to wake up and go to bed. Ensure you’re getting 7-9 hours of sleep per night, this is optimal for body regeneration and energy replenishment.  

Tips for Waking Yourself Up in the Morning

  • Improve your bedtime routine and sleep hygiene, sleeping well at night makes it easier to get out of bed in the morning  
  • Move your alarm clock far from your bed to avoid hitting the snooze button 
  • Eat healthy food every day to keep illness at bay
  • Enjoy regular exercise to sleep better at night 
  • Schedule a sleep study with your doctor if you’re having great difficulty keeping to a healthy sleep schedule  

The best times to wake up will allow you time to shower, eat a healthy breakfast, and prepare for the day ahead


The perfect time to sleep allows you to get 7-9 hours of quality sleep every night. During this time your body regenerates itself. Poor quality sleep has the potential to wreak havoc on your physical health and mental wellbeing. The best times to wake up will allow you time to shower, eat a healthy breakfast, and prepare for the day ahead. It can be an adjustment to clean up your sleep hygiene and stick to a dedicated sleep and wake up time, but, the positive benefits are worth it. 

What Makes AirFoam™ the Best Pressure-Relieving Mattress Material? 

When Is the Best Time to Wake up?

The optimal time to wake up is determined by your work schedule and family commitments. Create a bedtime and wake time that allows you 7-9 hours of sleep every night. 7-9 hours of sleep every night ensures you’re regenerating and refilling your energy for your waking hours. Flood your bedroom with sunlight in the morning to help you wake up.  

When Is the Best Time to go to Bed?

The best time to go to bed will allow you 7-9 hours of quality restful sleep. During this time, your body regenerates, restores energy, stores memories, and helps you heal from illness. Before bed, unplug from electronics, enjoy a warm bath or shower, listen to chillout music, or read a book to ease into your sleep time.  

How to Fall Asleep

Falling asleep is easier than you think, simply relax! Cleaning up your nighttime routine will help you fall asleep quicker. No TV in bed, no cellphone or laptop in bed, and sleeping on a pressure relieving mattress is the best way to fall asleep. Stress can make it hard to fall asleep at night so practice deep breathing techniques.  

How to Wake Yourself Up

Getting enough quality sleep at night is the only way to wake up easily in the morning. Aim for 7-9 hours of uninterrupted sleep per night. Heavy sleepers may need a loud alarm clock, put it away from your bed so you’re not tempted to press the snooze button multiple times.  

What Time Should I Wake Up?

Ideally, you should wake up with enough time to have a shower, eat a healthy breakfast, and prepare for the day. Rushing around in the morning all flustered creates stress in your body and in your home, leading to a stressful day. If you’re sleeping 7-9 hours per night, it should be easy to wake up

What Are the Best Hours to Sleep?

The best hours to sleep will fit into your schedule and give you 7-9 hours of sleep per night. Quality restful sleep replenishes your body, helps you heal from illness, and is when memories are stored, and energy is sent to your muscles. Avoid watching TV and using your cell phone in bed to help you fall asleep faster.