Sleep Cycle Calculator
Find optimal bedtime and wake-up times based on sleep cycles
Suggested Wake-up Times
Sleep Cycles
A typical sleep cycle lasts about 90 minutes. During each cycle, you progress through different stages of sleep: light sleep, deep sleep, and REM sleep. Waking up at the end of a cycle helps you feel more refreshed.
Sleep Quality Tips
- Keep a consistent schedule
- Make your bedroom dark and cool
- Avoid screens before bed
- Exercise regularly, but not close to bedtime
Sleep Cycle Quality
- Ideal: 5-6 cycles (7.5-9h)
- Good: 4 cycles (6h)
- Average: 3 cycles (4.5h)
- Fewer cycles may lead to grogginess
You Might Also Like
Frequently Asked Questions
Sleep cycles typically last 90 minutes, and it's best to wake up at the end of a cycle. The calculator factors in about 15 minutes to fall asleep.
Adults typically need 7-9 hours of sleep. The calculator provides options for different sleep durations based on your needs.
A consistent sleep schedule, avoiding screens before bed, and relaxing activities can help improve sleep quality.