What is the best bedtime for waking up at 7 a.m.?

For a 7:00 a.m. wake-up, most adults should aim to be asleep between approximately 10:00 p.m. and midnight, depending on whether they need seven, eight or nine hours. If you want eight hours of sleep and usually take 20 minutes to fall asleep, get into bed around 10:40 p.m. A calculator based on 90-minute cycles may suggest 10:00 or 11:30 p.m., but actual cycle lengths vary. The best bedtime is the one that allows sufficient rest and can be maintained consistently. If you need repeated alarms, rely heavily on caffeine or sleep much later on weekends, try shifting bedtime earlier by 15 to 30 minutes.