Just enter in your wake-up time, and the Sleepyti.me calculator will give you a bedtime that ensures you wake up between REM sleep cycles.
Also, the first 4 hours of sleep need to start before 10:00 pm so that you don’t stimulate the liver to dump glycogen. If it does that then the next day you will be tired and crave carbs. Terrible for fat loss and endocrine health. Feel free to ping me as often as possible this year while I try to make myself go to bed before 10 p.m. every night. I feel like it’s the #1 thing we stumble on that could really improve our health. For sure I’m guilty.