Sleep Cycle Calculator

Plan your sleep scientifically based on the 90-minute cycle for optimal rest and peak morning energy.

How It Works:

😴 A sleep cycle is about 90 minutes. We calculate suggested times based on completing full cycles.

✅ Select your desired wake-up time OR your planned bedtime, and we'll calculate the recommended moments.

🌙 Optimal Bedtime Planner

Select the time you wish to **WAKE UP**:

Suggested Bedtimes:

☀️ Optimal Wake-Up Planner

Select the time you plan to **GO TO SLEEP**:

Suggested Wake-Up Times:

Pro Sleep Tips

Unlock exclusive advice on improving sleep quality, personalized bedtime routines, and advanced sleep-cycle tracking with **SleepCalc Pro**.

Exclusive Tips to Maximize Deep Sleep:

💡 **Tip 1 (Temperature):** Maintain a room temperature between 60-67°F (15-19°C) for optimal deep sleep.
💡 **Tip 2 (Blue Light):** Stop using all screens 60 minutes before your calculated bedtime.
💡 **Tip 3 (Caffeine Window):** Avoid caffeine for at least 8 hours before bed to ensure a smooth transition to sleep.

Frequently Asked Questions (FAQ)

Why is the cycle 90 minutes?

Human sleep generally occurs in cycles of about 90 minutes, including light, deep, and REM sleep. Waking up during a light sleep phase (at the end of a cycle) leaves you feeling more refreshed.

How many cycles should I aim for?

For most adults, aiming for 5 or 6 full cycles (7.5 to 9 hours) is recommended for optimal cognitive and physical recovery.

Unlock Your Best Sleep