Sleep Cycle Calculator

Calculate your ideal bedtime or wake-up time based on sleep cycles. Each sleep cycle lasts about 90 minutes, and waking up at the end of a cycle can help you feel more refreshed.

Plan your sleep for better rest

Sleep Cycle Calculator
If you go to bed at:
If you want to wake up at:
About Sleep Cycles

Sleep structure follows a periodic pattern of NREM and REM sleep phases lasting about 90 minutes each throughout a typical night's sleep. Read more at sleepfoundation.org. Deep sleep is essential for physical restoration, memory consolidation, and brain health. REM sleep, characterized by vivid dreams and increased brain activity, is crucial for cognitive function and emotional regulation.

Remember that individual sleep requirements may vary depending on factors such as age, activity level, and health status.