Sleep Cycle Calculator
Find the best times to sleep and wake up for healthy rest
If you go to sleep now
If you want to wake up at
How to Use This Tool
1. If you are going to sleep right now, click on “Calculate Best Wake-up Times” to see when you should wake up.
2. If you know the time you need to wake up, enter it in the box and click “Calculate Best Bedtimes” to know when you should go to bed.
3. The tool uses average 90-minute sleep cycles plus 15 minutes for falling asleep, giving you the most refreshed timings.
Frequently Asked Questions
Q: What is a sleep cycle?
A: A sleep cycle is a natural pattern of sleep stages that lasts around 90 minutes. Waking up at the end of a cycle makes you feel fresh.
Q: Why add 15 minutes before calculation?
A: On average, it takes about 15 minutes to fall asleep. That’s why the calculator adds this time before counting cycles.
Q: How many cycles should I complete?
A: Ideally, 4–6 cycles (6–9 hours of sleep) are recommended for most adults.