6 cycles - for an optimal sleep (avg.)
1 cycle - for an optimal nap (avg.)
1 cycle - for an optimal nap (avg.)
6 cycles - for an optimal sleep (avg.)
Calculate optimal sleep schedules based on 90-minute sleep cycles for refreshing wake-ups
6 cycles - for an optimal sleep (avg.)
1 cycle - for an optimal nap (avg.)
1 cycle - for an optimal nap (avg.)
6 cycles - for an optimal sleep (avg.)
Find smooth wake-ups with cycle‑aligned times. Choose whether you want to calculate bedtimes from a desired wake time or calculate wake times from a planned bedtime. We assume 90-minute sleep cycles and add your selected time to fall asleep (sleep latency).
Sleep typically occurs in approximately 90-minute cycles, progressing through different stages including light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. Waking up at the end of a complete cycle helps you feel more refreshed and alert, rather than groggy and disoriented.
Most adults need 7-9 hours of sleep per night, which equals 4-6 complete 90-minute sleep cycles. However, individual needs vary based on age, lifestyle, and health factors.
Our calculator includes sleep latency (time to fall asleep) in the calculations. You can adjust this setting based on how long it typically takes you to fall asleep, usually between 5-20 minutes for most people.
7.5 hours (5 complete sleep cycles) is generally better than 6 hours (4 cycles) for most adults. However, 6 hours aligned with your natural cycles is often better than 7 hours that wakes you mid-cycle.
Yes! For power naps, aim for 20-30 minutes (before deep sleep) or 90 minutes (one complete cycle). Our calculator can help you time naps to avoid grogginess.
This app runs entirely on your device. No logins, no tracking beyond anonymous analytics. Your sleep data stays private.
Tap "Install App" to add it to your home screen. Works offline after first load, perfect for bedside use.
No complex forms or account creation. Get your optimal sleep times in seconds with scientifically-based calculations.