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Sleep Calculator

Find the best time to wake up based on 90-minute sleep cycles.

Bedtime

When do you plan to go to sleep?

:

It takes ~15 minutes to fall asleep. You should be sleeping by 03:00 AM.

Wake-up times

Waking at the end of a complete cycle helps you feel refreshed.

04:30 AMLight sleep
1 cycle · 1h 30m of sleep
06:00 AMLight sleep
2 cycles · 3h of sleep
07:30 AMLight sleep
3 cycles · 4h 30m of sleep
09:00 AMRecommended
4 cycles · 6h of sleep
10:30 AMRecommended
5 cycles · 7h 30m of sleep
12:00 PMFull rest
6 cycles · 9h of sleep

A sleep cycle lasts ~90 minutes. Most adults need 4–6 cycles (6–9 hours) per night.