Sleep Cycle Calculator
Drift into restful sleep. Enter a wake-up time or bedtime to discover optimal sleep schedules based on 90-minute cycles.
I want to wake up at...
I want to go to bed at...
Recommended Times
About Sleep Cycles
Sleep cycles last approximately 90 minutes, and waking up between cycles helps you feel refreshed. Aim for 4–6 cycles (6–9 hours) per night, including about 15 minutes to fall asleep. For better sleep, maintain a consistent schedule, avoid screens before bed, and create a relaxing bedroom environment.