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Sleep Cycle Calculator

Wake up between cycles, not in the middle of one.

Wake-up time

Recommended Bedtime

10:46 PM

7.5 hours · 5 sleep cycles

4 cycles

(6 hrs sleep)

00:16

5 cycles

(7.5 hrs sleep)

22:46

6 cycles

(9 hrs sleep)

21:16

Each cycle ≈ 90 minutes; assumes ~14 min to fall asleep. 5–6 cycles is ideal for most adults; 4 may be enough for short sleepers / power naps.

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