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Sleep Cycle Calculator — Best bedtimes based on 90-minute sleep cycles. Enter Wake-up time to get an instant, accurate result.

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Suggested bedtime = wake time − (N × 90 minutes) − 14 minutes to fall asleep, for N = 6 down to 2 sleep cycles.

Vaihe vaiheelta

1. Enter the Wake-up time.
2. Click Calculate to see your result instantly.

Käytännön esimerkki

Example: With Wake-up time = 07:00, the Sleep Cycle Calculator gives Bedtimes: 6, 21:46, 5, 23:16, 4, 00:46, 3, 02:16, 2, 03:46.

Usein Kysytyt Kysymykset

Why 90-minute cycles?

A full sleep cycle (light sleep, deep sleep, REM) averages about 90 minutes, and waking between cycles rather than mid-cycle tends to feel less groggy.

Why subtract 14 minutes?

It's a commonly used estimate for the average time it takes to fall asleep after getting into bed.

What inputs does the Sleep Cycle Calculator need?

You'll need to provide: Wake-up time. All fields use sensible defaults, so you can see a working example immediately and then adjust the values to match your own numbers.

How accurate is the Sleep Cycle Calculator?

The Sleep Cycle Calculator applies the formula exactly as calculated — Suggested bedtime = wake time − (N × 90 minutes) − 14 minutes to fall asleep, for N = 6 down to 2 sleep cycles. — so results are precise for the inputs you provide. Accuracy depends on entering correct, realistic input values.

Is the Sleep Cycle Calculator free to use?

Yes, the Sleep Cycle Calculator is completely free, requires no signup, and runs instantly in your browser.

Tietoa: Unisyklilaskuri

The Sleep Cycle Calculator uses a real, verifiable formula — Suggested bedtime = wake time − (N × 90 minutes) − 14 minutes to fall asleep, for N = 6 down to 2 sleep cycles. — so results are accurate every time, not an approximation.