Sleep Cycle Calculator
Calculate the optimal time to go to bed or wake up based on your natural sleep cycles
Advanced Settings
Time needed to become fully alert after waking
Your Sleep Plan
Your calculated sleep times will appear here
Quick Presets
How the Sleep Cycle Calculator Works
Sleep Science
Our calculator uses the scientifically-proven 90-minute sleep cycle to determine optimal wake times during light sleep phases.
Personalization
Adjust settings like sleep cycle length, fall-asleep time, and preferred phases to match your unique sleep patterns.
Optimization
Get multiple optimal time options within your preferred window to wake up feeling refreshed and energized.
Understanding Sleep Cycles
Sleep cycles are the natural patterns of sleep stages that your body goes through during the night. Each cycle lasts about 90 minutes and consists of four stages: light sleep, deep sleep, and REM (rapid eye movement) sleep.
Why Sleep Cycles Matter
Waking up at the end of a sleep cycle, during light sleep, helps you feel more refreshed and alert. Our sleep cycle calculator helps you time your sleep to wake up at the optimal point in your cycle.
Sleep Stages Explained
- Light Sleep: The transition between wakefullness and sleep
- Deep Sleep: The most restorative phase for physical recovery
- REM Sleep: Important for memory consolidation and dreaming
Disclaimer
This calculator provides estimates only and should not replace professional medical advice. Individual sleep needs may vary.