Sleep Cycle Calculator
Wake up between sleep cycles to feel refreshed instead of groggy.
6 cycles · 9h sleep
Sleep by 9:46 PM
5 cycles · 7.5h sleep
Sleep by 11:16 PM
4 cycles · 6h sleep
Sleep by 12:46 AM
3 cycles · 4.5h sleep
Sleep by 2:16 AM
Based on 90-minute sleep cycles and an average 14 minutes to fall asleep. Most adults feel best with 5–6 full cycles.
About this tool
Recommends bedtimes or wake-up times based on 90-minute sleep cycles, so you wake at the end of a cycle and feel refreshed instead of groggy.
How to use
- 1Pick whether you're choosing a wake-up time or a bedtime.
- 2Enter the time.
- 3Pick whichever cycle count (4–6) fits your night.
Good to know
Assumes about 14 minutes to fall asleep. Individual cycle lengths vary; use as a guide, not a rule.