Sleep Cycle Calculator
Find optimal bedtime or wake‑up time based on 90‑min cycles
I need to wake up at...
Wake-up time
Sleep cycles (1 cycle = 90 min)
5
⚡ 3 cycles (4.5h)
⭐ 5-6 cycles ideal
🌙 7 cycles (10.5h)
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🌜 Recommended bedtime (allow 15min to fall asleep)
Calculate Bedtime
I go to bed at...
Bedtime
Desired sleep cycles
5
💤 Minimum 4.5h
✨ Best 7.5-9h
🌙 Up to 10.5h
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⏰ Ideal wake-up time (avoid waking mid‑cycle)
Calculate Wake-up Time
Sleep smarter
💤 90-min cycles = REM + deep sleep
🌙 5–6 cycles (7.5–9h) optimal for adults
📵 Avoid screens 1h before bed
☕ No caffeine 6h before sleep
🌡️ Keep room cool (18–20°C)
🕒 Consistent schedule = better rest