Alarm Calculator
Calculate optimal sleep and wake times based on sleep cycles.
Settings
About Sleep Cycles
A complete sleep cycle lasts about 90 minutes. Waking up at the end of a cycle helps you feel more refreshed. Adults typically need 5-6 cycles (7.5-9 hours) per night.
To Wake at 7:00 AM
Go to bed at one of these times:
9:45 PM
6 cycles - 9h 0m
11:15 PM
5 cycles - 7h 30m
12:45 AM
4 cycles - 6h 0m
2:15 AM
3 cycles - 4h 30m
If You Sleep Now (3:18 PM)
Set your alarm for:
8:03 PM
3 cycles - 4h 30m
9:33 PM
4 cycles - 6h 0m
11:03 PM
5 cycles - 7h 30m
12:33 AM
6 cycles - 9h 0m