Sleep Cycle Calculator
Find your optimal bedtime or wake-up time using 90-minute sleep cycles
:AM
Recommended Bedtimes
Based on 4–6 sleep cycles (90-min each)
Includes 14 minutes to fall asleep (average time)
12:46 AM
4 cycles
6h 14m
11:16 PMBest
5 cycles
7h 44m
9:46 PM
6 cycles
9h 14m
How It Works
A typical sleep cycle lasts about 90 minutes. Waking up between cycles (rather than during deep sleep) helps you feel more refreshed. We add an average of 14 minutes for falling asleep.
- 4–6 sleep cycles (6–9 hours) is optimal for most adults
- The highlighted option (5 cycles / ~7.5h) is recommended for most people
- Waking up at the end of a cycle reduces grogginess