Sleep Calculator

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Sleep Calculator

Find the optimal bedtime or wake time based on 90-minute sleep cycles. Waking up at the end of a cycle leaves you feeling refreshed.

Calculate Based On

I want to wake up at...I want to go to bed at...

Wake Up Time

Bed Time

If you wake up at

07:00

try going to bed at one of these times

5 cycles (7.5 hrs sleep)23:00

4 cycles (6 hrs sleep)00:00

3 cycles (4.5 hrs sleep)01:00

If you go to bed at

23:00

try waking up at one of these times

5 cycles (7.5 hrs sleep)06:30

4 cycles (6 hrs sleep)05:00

3 cycles (4.5 hrs sleep)03:30

About Sleep Cycles: A full sleep cycle lasts about 90 minutes. Waking up at the end of a cycle (rather than in the middle of deep sleep) leaves you feeling more rested. Most adults need 4-6 full cycles per night.