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  1. Home
  3. Tools
  5. Sleep Cycle Calculator

Sleep Cycle Calculator

Calculate the optimal bedtime based on 90-minute sleep cycles to wake up feeling refreshed and energized.

When do you want to wake up?

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How it works

  • Sleep occurs in 90-minute cycles, cycling through light, deep, and REM sleep phases
  • Waking up at the end of a complete cycle helps you feel more refreshed
  • We add 15 minutes for the average time it takes to fall asleep

Ready to Calculate

Select your wake-up time and click "Calculate Best Bedtimes" to see your optimal sleep schedule.

Sleep Quality Tips

  • • Maintain consistent sleep and wake times
  • • Avoid screens 1 hour before bedtime
  • • Keep your bedroom cool and dark
  • • Avoid caffeine 6 hours before bed
  • • Get natural sunlight exposure during the day

Frequently Asked Questions