Sleep Cycle Calculator

Calculate optimal sleep times based on your natural 90-minute sleep cycles

Enter Wake Up Time

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Your Ideal Sleep Times

6 sleep cycles (9 hours): 10:30 PM

5 sleep cycles (7.5 hours): 12:00 AM

4 sleep cycles (6 hours): 1:30 AM

3 sleep cycles (4.5 hours): 3:00 AM

About Sleep Cycles

Each sleep cycle lasts about 90 minutes

Waking between cycles helps you feel refreshed

Most adults need 5-6 cycles per night

Sleep Tip

Maintain a consistent sleep schedule, even on weekends, to regulate your body's internal clock.

Health Benefit

Quality sleep strengthens your immune system and improves heart health.

Brain Function

Proper sleep enhances memory, focus, and cognitive performance.

Optimize Your Sleep for Better Health

Quality sleep is essential for overall health and well-being. Our sleep calculator helps you determine the optimal times to go to bed or wake up based on natural sleep cycles. By aligning your sleep schedule with these cycles, you can wake up feeling more refreshed and energized.

Why Use a Sleep Calculator?

Prevents grogginess by waking between sleep cycles
Maximizes the benefits of restorative REM sleep
Helps establish a consistent sleep routine
Improves daytime energy and productivity
Reduces the risk of sleep-related health issues

For best results, try to maintain a consistent sleep schedule, create a relaxing bedtime routine, and optimize your sleep environment by keeping it dark, cool, and quiet.