Set an alarm for 5:45 AM

WakeUpBroo

iPhone alarm

No snooze button. You turn it off from your laptop, not from bed.

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What time to go to bed to wake up at 5:45 AM

Sleep runs in cycles of roughly 90 minutes, and waking at the end of one feels much easier than being pulled out of the middle. Counting back from 5:45 AM in whole cycles — plus about 15 minutes to fall asleep — gives these bedtimes:

How much sleep you get, by bedtime

The other direction: if you already know roughly when you go to bed, here's what a 5:45 AM alarm actually leaves you with.

These are averages, not rules — real cycles run anywhere from 80 to 110 minutes and shift through the night. Treat the times as good starting points, and if you consistently wake exhausted despite enough hours, that's worth raising with a doctor rather than a calculator.

Waking before 6 is a bedtime problem, not an alarm problem

Almost nobody fails at a pre-6 a.m. wake-up because the alarm was too quiet. They fail because the bedtime it requires collides with having an evening. A full night before a 5 a.m. alarm means lights out somewhere around 9 p.m., and that is the part most people quietly skip — then blame the morning.

So treat the bedtime as the appointment and the alarm as the consequence. If the table above says 9:15 p.m. and that feels absurd today, move in 15-minute steps across a couple of weeks rather than attempting it tonight. A body clock shifts slowly, and trying to jump two hours in one night just produces one bad night followed by a catch-up sleep-in that undoes the whole thing.

One thing that genuinely helps at this hour: light. At 5 a.m. there is no sunrise to help you for much of the year, so the room stays in night mode unless you force it. Turn on the brightest light you own the moment the alarm stops, or put a lamp on a timer. Getting light early also drags your body clock earlier, which makes tomorrow's bedtime easier — the one change that compounds.

If the alarm rings and you sleep through it

Setting the right time is the easy half. If you already sleep through alarms or turn them off without remembering, a browser tab with a Stop button is the easiest alarm in the world to defeat — one click, still horizontal.

The fix is separating the alarm from its off switch. WakeUpBroo rings on your iPhone with no snooze and no dismiss button; to stop it you read a rotating code from wakeupbroo.com/code on another device — the computer this page is open on, left across the room. By the time you've walked over and typed it, 5:45 AM has actually happened.

Other wake-up times

Need a slightly earlier start? Set an alarm for 5:30 AM. Prefer a little longer in bed? Set an alarm for 6:00 AM. For any other time, use the online alarm clock or work backwards with the sleep calculator.