Wake up refreshed by timing your sleep in complete 90-minute cycles. Enter the time you need to wake up to get ideal bedtimes, or enter your bedtime to see the best times to set your alarm.
Allow about 15 minutes to fall asleep. Most adults feel best with 5 or 6 complete sleep cycles per night.
How to Use
- Choose whether you want bedtimes or wake-up times.
- Enter the time you must wake up, or the time you plan to go to bed.
- Select Calculate to see times based on full 90-minute sleep cycles.
- Pick the option that gives you 5 or 6 complete cycles.
Key Features
- Based on natural 90-minute sleep cycles.
- Includes 15 minutes to fall asleep.
- Works forwards from bedtime or backwards from wake-up time.
- Recommends 4, 5 or 6 full cycles.
- Simple, free and instant.
FAQs
Why 90-minute cycles?
Human sleep runs in roughly 90-minute cycles. Waking at the end of a cycle usually feels easier than waking mid-cycle.
How many cycles do I need?
Most adults do well on 5 or 6 cycles, which is about 7.5 to 9 hours of sleep.
Does it include time to fall asleep?
Yes. The calculator adds 15 minutes for falling asleep to every result.
Is this medical advice?
No. It is a general guide only. If you have ongoing sleep problems, speak to a health professional.
Related Tools
Try our Countdown Timer, Time Duration Calculator, Date Difference Calculator and Time Zone Converter.