Sleep Cycle Calculator
Optimize your sleep schedule based on sleep science. Calculate ideal bedtimes and wake times to wake up refreshed between sleep cycles.
Calculate Sleep Cycles
Find out when you should go to sleep or wake up to complete full sleep cycles and wake up refreshed.
Recommended Sleep Schedule
For optimal rest, try to wake up at the end of a sleep cycle. Here are your ideal times:
Calculate Sleep Length
Determine what time to go to bed or wake up to get a specific amount of sleep.
Recommended Time
Calculate Hours Slept
Calculate how many hours of sleep you got between bedtime and wake time.
Sleep Duration
Sleep Science Tips
Understanding sleep cycles can help you wake up feeling refreshed. Here are some science-backed tips:
Sleep Cycles
A complete sleep cycle lasts about 90 minutes and includes both REM and non-REM sleep.
Wake Between Cycles
Waking up between cycles (during light sleep) helps you feel more refreshed.
Consistent Schedule
Going to bed and waking up at the same time each day improves sleep quality.
Avoid Blue Light
Limit screen time 1-2 hours before bed to improve melatonin production.