Sleep Cycle Calculator
Calculate the ideal time to go to bed based on your desired **wake-up time**. We use the scientifically supported **90-minute sleep cycle** model, plus a 14-minute average time to fall asleep, for maximum rest.
Your Calculated Bedtimes
Adjust the wake-up time above to see your best bedtimes instantly.
Why 90 Minutes?
A full human sleep cycle—moving from non-REM to REM sleep—takes approximately **90 minutes**. Waking up at the end of a cycle, rather than in the middle, results in feeling significantly less groggy and more refreshed. This tool optimizes your bedtime for **3 to 6 full cycles**.
Disclaimer: This tool is based on average human physiology and is for informational purposes only. It is not a substitute for professional medical advice. For persistent insomnia or sleep disorders, please consult a healthcare professional.
