Sleep Cycle Calculator
Find optimal bedtimes or wake-up times based on 90-minute sleep cycles
Enter the time you plan to go to bed or need to wake up
Average time to fall asleep (default: 15 minutes)
Results will appear here
FAQs
What is a sleep cycle?
A sleep cycle lasts about 90 minutes, including light, deep, and REM stages. Waking at the end of a cycle minimizes grogginess.
Why include fall-asleep time?
It accounts for the average time to fall asleep, ensuring realistic cycle calculations.
How many cycles should I aim for?
Most adults need 4–6 cycles (6–9 hours). For naps, 1–2 cycles (90–180 minutes) are ideal.
Can I customize the fall-asleep time?
Yes, set it between 5–60 minutes to match your sleep habits.
Can I use this for naps?
Yes, select 1–2 cycles for naps to avoid waking in deep sleep.
Is this medical advice?
No, this is a general tool. Consult a healthcare professional for sleep concerns.