Sleep Cycle Calculator
Calculate your optimal sleep cycles to wake up feeling refreshed. Plan your bedtime based on sleep science and wake up at the right time in your sleep cycle.
Step 1: Bedtime or Wake-up Time
Understanding Sleep Cycles
A complete sleep cycle lasts about 90 minutes. Waking up between cycles (during light sleep) helps you feel more refreshed and energized.
Step 2: Sleep Preferences
Recommended Sleep
Most adults need 5-6 sleep cycles (7.5-9 hours) per night. Teenagers need more, while some adults function well on fewer cycles.
Sleep Cycle Results
Optimal Sleep Time
Multiple Cycle Options
| Sleep Cycles | Total Sleep | Bedtime | Wake-up Time |
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Sleep Cycle Stages
Sleep Science Facts
The 90-Minute Sleep Cycle
A complete sleep cycle includes: N1 (light sleep), N2 (deeper sleep), N3 (deep sleep), and REM (dream sleep). Waking during light sleep (N1 or N2) causes less grogginess than waking from deep or REM sleep.
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