Sleep Cycle Calculator
Discover your optimal sleep and wake times based on 90-minute sleep cycles for perfect rest
🌅 Your Perfect Sleep Schedule
Optimal times based on 90-minute sleep cycles
💤 Sleep Optimization Tips
Ideal Sleep Environment
Keep bedroom temperature between 60-67°F (15-19°C) for optimal sleep quality according to sleep studies.
Digital Detox
Avoid screens 1 hour before bed - blue light suppresses melatonin production and disrupts sleep cycles.
Evening Routine
Limit caffeine after 2 PM and avoid large meals 3 hours before bedtime for uninterrupted sleep.
Consistency Matters
Maintain consistent sleep and wake times, even on weekends, to regulate your circadian rhythm.
⚠️ Important Sleep Disclaimer
This calculator provides general sleep recommendations based on average 90-minute sleep cycle research. Individual sleep needs vary based on age, health conditions, lifestyle factors, and genetics. The average adult requires 7-9 hours of sleep per night. This tool is not a substitute for professional medical advice. Consult a healthcare provider for personalized sleep recommendations, especially if you experience chronic sleep issues or sleep disorders.
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❓ Sleep Cycle FAQs
This calculator uses the scientifically-established 90-minute sleep cycle pattern. It calculates optimal wake-up times by adding or subtracting 90-minute intervals from your desired sleep or wake time, ensuring you wake up between sleep cycles rather than during deep sleep stages.
Waking up between sleep cycles (during lighter sleep stages) reduces sleep inertia - that groggy feeling upon waking. You'll feel more refreshed, alert, and energized compared to waking from deep sleep, according to sleep research studies.
While 90 minutes is the average sleep cycle duration, individual cycles can vary from 70-120 minutes. This calculator provides a scientifically-based estimate. For personalized sleep analysis, consult a sleep specialist or use sleep tracking technology.