Sleep cycle calculator
Sleep Calculator
Find a better bedtime or wake-up time using 90-minute sleep cycles.
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Your current time
Recommended bedtimes
Choose a time that lets you wake up between sleep cycles.
How the sleep calculator works
A full sleep cycle is commonly estimated at about 90 minutes. This calculator adds your selected fall-asleep time, then suggests sleep or wake times around complete cycles.
For many adults, 5 to 6 complete cycles is a useful target. Your personal schedule, health, age, and sleep quality can change what feels best.