Sleep Cycle Calculator
Find the best times to wake up or go to sleep based on 90-minute sleep cycles. Wake up refreshed, not groggy.
Go to bed at one of these times to wake up at 10:00 PM:
Based on 90-minute sleep cycles + 15 minutes to fall asleep. Most adults need 5–6 cycles (7.5–9 hours).
Sleep Cycle Calculator कसरी प्रयोग गर्ने
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Choose mode: "I want to wake up at" or "I want to sleep at".
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Enter your desired time using the hour, minute, and AM/PM selectors.
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View 6 optimal times based on 1–6 complete sleep cycles.
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Choose the time marked "Recommended" (6 cycles = 9 hours) or "Optimal" (5 cycles = 7.5 hours).
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Use the quick buttons to calculate wake times from right now.
Sleep Cycle Calculator बारेमा
The Sleep Cycle Calculator helps you find the optimal times to wake up or go to sleep based on natural 90-minute sleep cycles. Waking up in the middle of a deep sleep cycle leaves you feeling groggy — waking between cycles lets you feel alert and refreshed.
How Sleep Cycles Work
A complete sleep cycle lasts approximately 90 minutes and includes light sleep, deep sleep, and REM (dream) sleep phases. A full night's sleep consists of 5–6 complete cycles (7.5–9 hours). The calculator adds 15 minutes for the time it typically takes to fall asleep.
Two Calculation Modes
Enter your desired wake-up time to find the best bedtimes, or enter your bedtime to find the ideal wake-up windows. Up to 6 options are shown for each scenario, ranging from short naps (1–2 cycles) to full rest (5–6 cycles).