Wake at 7:00 am
Four bedtimes, each one a whole number of sleep cycles before the alarm, with a quarter of an hour allowed for actually falling asleep.
Go to bed at 11:15 pm
5 cycles and 7h 30m asleep: the row nearest eight hours.
| Get into bed | Cycles | Time asleep |
|---|---|---|
| 9:45 pm | 6 cycles | 9h |
| 11:15 pm | 5 cycles | 7h 30m |
| 12:45 am | 4 cycles | 6h |
| 2:15 am | 3 cycles | 4h 30m |
7h 30m asleep
The night nearest eight hours, laid on a clock face.
The two assumptions
Move either one and every time above moves with it. The settings follow you around the site.
What a 7:00 am alarm asks of the evening
Seven o'clock gives bedtimes of 9:45 pm, 11:15 pm, 12:45 am and 2:15 am. As with a 6:30 am alarm, the four-cycle bedtime has crossed midnight, so only the six- and five-cycle rows are on the evening before.
Johannesburg is the one city here where a 7:00 am alarm is in daylight on every day of the year: its latest sunrise is 6:56 am, at the end of June. Sydney misses it for about two weeks around the winter solstice and, in 2026, from late March to 4 April, when sunrise reaches 7:09 am on the last day before the clocks go back. London has it from late February to the start of October, then again for eleven days after the clocks go back at the end of October. New York has it from early February to early March, from late March to early October, and for November. Cape Town has it from early September to early April.
None of the four bedtimes is in daylight in any of these five cities, on any day. At 9:45 pm the sun has set even in London in late June, where the latest sunset of the year is 9:22 pm.
The three-cycle bedtime of 2:15 am does not exist in New York on the second Sunday of March, nor in Sydney on the first Sunday of October, nor in Paris on the last Sunday of March: in all three the clock jumps from 1:59 am to 3:00 am. In the UK the jump is an hour earlier, so 2:15 am is the one row there that the change leaves alone, and the other three give an hour less. The same holds in reverse when the clocks go back.
Further afield, Tokyo, Nairobi and São Paulo join Johannesburg in having a 7:00 am alarm in daylight on every day of the year. Singapore manages only half the year, in two stretches, from the middle of April to late June and from early September to late December. Madrid has about ten weeks, from the middle of May to late July, since sunrise there comes as late as 8:38 am on New Year's Day. In Cairo the alarm is dark for a single week in late October, the last before Egypt's clocks go back. Toronto has it from early April to the middle of September, for the ten days before its clocks go forward in March, and for the first week of November after they go back. Dubai is dark at 7:00 am only from late December to early February, and Delhi from early December to the middle of February. Moscow has daylight at this hour from the middle of March to the middle of October.
Sunrise and sunset: the NOAA solar equations, for each city centre in 2026, to the nearest minute.
Every time on this page comes from two numbers: a cycle of 90 minutes and 15 minutes between getting into bed and being asleep. Neither is a measurement of you. The reference pages say where each one comes from.
A quarter of an hour either way
If the alarm is set to something near but not exactly 7:00 am, the table for it is a page of its own.
The other direction
Already in bed and deciding when to set the alarm? The sleep-now page runs the same sum forwards from the time where you are.