I want to wake up at
Select your desired wake-up time, and we'll calculate the best times to go to sleep.
Fall asleep at one of these times:
These times account for the average 15 minutes it takes to fall asleep.
A sleep cycle is a period during which your body progresses through different stages of sleep, from light sleep to deep sleep to REM sleep. Each cycle lasts approximately 90 minutes, and a healthy night's sleep consists of 4-6 complete cycles.
Why Complete Cycles Matter?
Waking up in the middle of a sleep cycle can leave you feeling groggy and tired. By timing your sleep to wake up at the end of a cycle, you're more likely to feel refreshed.
Optimal Sleep Duration
Most adults need between 7-9 hours of sleep per night, which translates to about 4-6 complete sleep cycles. Our calculator recommends times for 4, 5, and 6 cycles.
Sleep Quality Tips
Maintain a consistent sleep schedule, avoid screens before bed, keep your bedroom cool and dark, and avoid caffeine and alcohol close to bedtime.
Our calculator takes your desired wake-up time and works backward in 90-minute increments (the length of a typical sleep cycle), plus an additional 15 minutes to account for the average time it takes to fall asleep. This helps you plan when to go to bed to wake up feeling refreshed at your target time.
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