Sleep Cycle Calculator

Calculate the best times to sleep and wake up based on natural 90-minute sleep cycles.

Sleep Calculator

What do you want to calculate?

Wake Up Time

Time to Fall Asleep (minutes)

About Sleep Cycles

A complete sleep cycle lasts about 90 minutes. Waking up at the end of a cycle, rather than in the middle, helps you feel more refreshed. Most adults need 4-6 cycles (6-9 hours) per night.

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Wake up at

7:00 AM

Recommended Bedtimes

9:45 PM

9.0 hours (6 cycles)

Optimal

11:15 PM

7.5 hours (5 cycles)

Optimal

12:45 AM

6.0 hours (4 cycles)

Good

2:15 AM

4.5 hours (3 cycles)

Minimum

Sleep Quality Tips

•Maintain a consistent sleep schedule

•Avoid screens 1 hour before bed

•Keep your bedroom cool and dark

•Avoid caffeine after 2 PM