Sleep Cycle Calculator

Calculate your ideal bedtime based on natural sleep cycles. Complete sleep cycles last about 90 minutes, and waking up between cycles helps you feel refreshed and energized. Enter your wake-up time to get personalized bedtime recommendations.

Bedtime Calculation: Total Sleep Time = Number of Cycles × Cycle Length (usually 90 min) Time in Bed = Total Sleep Time + Time to Fall Asleep Bedtime = Wake Up Time - Time in Bed Standard Cycle Length: 90 minutes (range: 80-110 min) Recommended Cycles: 5-6 cycles (7.5-9 hours) Example Cycle Durations: • 4 cycles = 6 hours sleep • 5 cycles = 7.5 hours sleep (recommended) • 6 cycles = 9 hours sleep Sleep Efficiency = Actual Sleep Time / Time in Bed
Example: Wake up at 7:00 AM, 5 cycles, 15 min to fall asleep Cycle Length = 90 minutes Number of Cycles = 5 Fall Asleep Time = 15 minutes Wake Up Time = 7:00 AM Total Sleep Time = 5 × 90 = 450 minutes = 7.5 hours Time in Bed = 450 + 15 = 465 minutes = 7 hours 45 min Bedtime = 7:00 AM - 7h 45min = 11:15 PM Alternative Bedtimes: • 4 cycles (6h): 12:45 AM • 6 cycles (9h): 9:45 PM Wake up between cycles to feel refreshed, not groggy!
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