Sleep Cycle Calculator
Wake up refreshed by timing your sleep cycles perfectly
Need to wake up soon?
💡 How it works
• Each sleep cycle lasts ~90 minutes
• Waking between cycles = feeling refreshed
• Waking mid-cycle = feeling groggy
• 4-6 cycles per night is ideal (6-9 hours)
• We factor in 15 min to fall asleep
Choose when you want to sleep or wake up
We'll calculate the optimal times for you
🌟 Sleep Tips
• Keep your bedroom cool (60-67°F)
• Avoid screens 1 hour before bed
• Keep a consistent sleep schedule
• Avoid caffeine after 2 PM
• Exercise regularly (but not before bed)
Understanding Sleep Cycles
Sleep cycles are approximately 90-minute periods that your body goes through during sleep. Each cycle includes light sleep, deep sleep, and REM (rapid eye movement) sleep. Waking up between cycles, rather than in the middle of one, helps you feel more refreshed and alert.
How to Use This Calculator:
- Choose whether you know when you want to wake up or go to sleep
- Calculate from the current time or enter a custom time
- See multiple options for 4, 5, or 6 complete sleep cycles
- Pick the time that works best for your schedule
- The calculator accounts for 15 minutes to fall asleep
Most adults need 7-9 hours of sleep per night, which equals 5-6 complete sleep cycles. Use this tool to optimize your sleep schedule and wake up feeling refreshed!