Lifestyle
Sleep Cycle Calculator
Enter your wake-up time and we'll calculate the best times to fall asleep based on 90-minute sleep cycles.
Enter your wake-up time and we'll calculate the best times to fall asleep based on 90-minute sleep cycles.
The Sleep Cycle Calculator works backward from your desired wake-up time in 90-minute increments (one full sleep cycle). It suggests the 3 best bedtimes so you wake at the end of a complete cycle, helping you feel more rested and alert.
A typical sleep cycle lasts approximately 90 minutes. The calculator subtracts multiples of 90 minutes from your wake-up time and adds a 15-minute average time to fall asleep. The recommended windows are 6 cycles (9h), 5 cycles (7.5h), and 4 cycles (6h).
Sleep cycle durations vary between individuals. This tool provides general estimates and is not a substitute for professional sleep medicine advice.