Sleep Cycle Calculator
Calculate optimal bedtime and wake time based on 90-minute sleep cycles to wake between cycles.
Inputs
min
Results
Ideal Bedtime
23:15
Total Sleep7.5 hrs
4 Cycles (6 hrs)00:45
5 Cycles (7.5 hrs)23:15
6 Cycles (9 hrs)21:45
Fall Asleep Buffer15 min
How to Use This Calculator
- Enter your required wake-up time using the 24-hour hour and minute fields.
- Set how long it typically takes you to fall asleep in minutes.
- Select your target number of sleep cycles (4 cycles = 6 hrs, 5 = 7.5 hrs, 6 = 9 hrs).
- Review the Ideal Bedtime output and set an alarm accordingly.
- Compare the 4-, 5-, and 6-cycle bedtime options to find the most practical fit for your schedule.
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