If you wake up at one of these times, you'll rise in between 90-minute sleep cycles. A good night's sleep consists of 5-6 complete sleep cycles.
Science-based features to optimize your sleep quality
Calculate perfect bedtime and wake-up times based on 90-110 minute sleep cycles
Wake up during light sleep phases to feel refreshed instead of groggy
Get tailored sleep schedules based on your age and lifestyle needs
Support for 4-6 complete sleep cycles for optimal rest and recovery
Simply input your desired bedtime or wake-up time to get instant calculations
Built on sleep research from CDC, NIH, and sleep medicine experts
Everything you need to know about Sleep Calculator
Our calculator uses the science of sleep cycles, which typically last 90-110 minutes. It calculates optimal bedtime or wake-up times to ensure you complete full sleep cycles and wake up during lighter sleep phases.
Waking up mid-cycle, especially during deep sleep or REM stages, can cause sleep inertia - that groggy, disoriented feeling that can last 30+ minutes. Our calculator helps you avoid this.
Most adults benefit from 4-6 complete sleep cycles, which translates to about 7-9 hours of sleep. The exact number depends on your age, health, and individual needs.
Consistency is key for good sleep hygiene. Try to stick to the recommended schedule as closely as possible, even on weekends, to maintain your circadian rhythm.
While the calculator works for adults, children and teenagers need more sleep. Newborns need 14-17 hours, toddlers need 11-14 hours, and teens need 8-10 hours per day.
Our calculator is a helpful tool for optimizing sleep schedules, but it's not a replacement for medical advice. If you have persistent sleep issues, consult a healthcare provider.