Sleep Cycle Calculator

Wake up refreshed by aligning with your natural sleep cycles

When do you plan to go to sleep?

When do you need to wake up?

How well do you usually sleep? Well - I sleep through the night Average - I wake up occasionally Poor - I have trouble staying asleep

Optimal Wake-up Time

07:00 AM

Recommended Sleep Duration

8 hours

Other Good Wake-up Times

5 sleep cycles

06:00 AM

6 sleep cycles

07:30 AM

The Science Behind Sleep Cycles

Sleep occurs in cycles of approximately 90 minutes each. Each cycle consists of different stages including light sleep, deep sleep, and REM (rapid eye movement) sleep.

Waking up at the end of a complete sleep cycle (during light sleep) helps you feel more refreshed and alert, even if you've slept for a shorter time.

Interesting Sleep Facts:

A complete sleep cycle lasts about 90-110 minutes

Most adults need 4-6 complete sleep cycles per night

The ideal time to wake up is during light sleep stages

Consistent sleep schedules improve sleep quality