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Sleep Cycle Calculator

Discover your perfect sleep schedule with our sleep cycle calculator. Wake up refreshed by aligning with your natural 90-minute sleep cycles.

Calculate Your Sleep Times

I need to wake up at:

I'm going to sleep now:

Click to see optimal wake times if you sleep now

How Sleep Cycle Calculator Works

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90-Minute Sleep Cycles

Your sleep naturally occurs in 90-minute cycles. Each cycle includes light sleep, deep sleep, and REM sleep stages essential for restoration.

Optimal Wake Times

Waking up between sleep cycles helps you feel refreshed. Our sleep cycle calculator finds these optimal moments for better mornings.

Better Sleep Quality

Using the sleep cycle calculator helps you wake naturally, reducing grogginess and improving your energy throughout the day.

Sleep Tips for Better Rest

Create a Sleep Sanctuary

Keep your bedroom cool (60-67°F), dark, and quiet. Consider using blackout curtains, eye masks, or white noise machines for optimal sleep quality.

Limit Screen Time

Avoid screens for at least 1 hour before bedtime. Blue light can interfere with your natural sleep cycle and melatonin production.

Regular Exercise

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime.

Frequently Asked Questions

What is a sleep cycle?
A sleep cycle is a natural progression through different sleep stages lasting approximately 90 minutes. Each cycle includes light sleep, deep sleep, and REM sleep phases. Understanding sleep cycles helps optimize your rest with our sleep cycle calculator.
How many sleep cycles do I need?
Most adults need 5-6 complete sleep cycles per night, which equals 7.5-9 hours of sleep. The sleep cycle calculator helps you plan your bedtime to complete full cycles and wake up refreshed between cycles.
Why do I feel groggy when I wake up?
Waking up during deep sleep phases causes sleep inertia, making you feel groggy and disoriented. Our sleep cycle calculator helps you wake up between cycles when you're in lighter sleep stages, reducing morning grogginess significantly.
Is the sleep cycle calculator accurate for everyone?
While the 90-minute sleep cycle is typical for most adults, individual cycles can vary from 80-120 minutes. Use our sleep cycle calculator as a starting point and adjust based on how you feel upon waking.