Circadian Rhythm Calculator
Discover your optimal daily schedule based on your circadian rhythm and chronotype. Get personalized recommendations for the best times to sleep, work, exercise, eat, and be creative to align with your body's natural clock.
Your natural sleep-wake preference
What time do you naturally wake up?
Sleep Cycle Duration:
One complete cycle = 90 minutes (1.5 hours)
Wake Time Calculation:
Wake time = Bedtime + (Cycles × 90 min) + 15 min (fall asleep)
Recommended:
Adults: 5-6 cycles (7.5-9 hours)
Teenagers: 5-6 cycles | Children: 6-7 cycles
One complete cycle = 90 minutes (1.5 hours)
Wake Time Calculation:
Wake time = Bedtime + (Cycles × 90 min) + 15 min (fall asleep)
Recommended:
Adults: 5-6 cycles (7.5-9 hours)
Teenagers: 5-6 cycles | Children: 6-7 cycles
Example: Bedtime 10:30 PM
Target: 6 sleep cycles
Fall asleep by: 10:45 PM
Sleep duration: 6 × 90 = 540 min (9 hours)
Wake up: 7:45 AM
Or 5 cycles: Wake at 6:15 AM (7.5 hours)
Target: 6 sleep cycles
Fall asleep by: 10:45 PM
Sleep duration: 6 × 90 = 540 min (9 hours)
Wake up: 7:45 AM
Or 5 cycles: Wake at 6:15 AM (7.5 hours)
🔗 Related Calculators
📐 Formula
Sleep Cycle Duration:
One complete cycle = 90 minutes (1.5 hours)
Wake Time Calculation:
Wake time = Bedtime + (Cycles × 90 min) + 15 min (fall asleep)
Recommended:
Adults: 5-6 cycles (7.5-9 hours)
Teenagers: 5-6 cycles | Children: 6-7 cycles
One complete cycle = 90 minutes (1.5 hours)
Wake Time Calculation:
Wake time = Bedtime + (Cycles × 90 min) + 15 min (fall asleep)
Recommended:
Adults: 5-6 cycles (7.5-9 hours)
Teenagers: 5-6 cycles | Children: 6-7 cycles
📝 Example Calculation
Example: Bedtime 10:30 PM
Target: 6 sleep cycles
Fall asleep by: 10:45 PM
Sleep duration: 6 × 90 = 540 min (9 hours)
Wake up: 7:45 AM
Or 5 cycles: Wake at 6:15 AM (7.5 hours)
Target: 6 sleep cycles
Fall asleep by: 10:45 PM
Sleep duration: 6 × 90 = 540 min (9 hours)
Wake up: 7:45 AM
Or 5 cycles: Wake at 6:15 AM (7.5 hours)