4 cycles
00:45
6h 00m asleepSun, Nov 01
Sleep Cycle Planner
Sleep Cycle Calculator
Choose a wake time to see recommended bedtimes, or a bedtime to see recommended wake times, across 4, 5 and 6 sleep cycles.
We count backwards in 90-minute cycles, plus 15 minutes to fall asleep, to find the bedtimes that land you at the end of a cycle.
Recommended Bedtimes
Anchored to 07:00 · Sun, Nov 01
5 cycles
Most popular23:15
7h 30m asleepSat, Oct 31
6 cycles
21:45
9h 00m asleepSat, Oct 31
Each recommendation includes a 15-minute fall-asleep buffer.
ResultBed at 23:155 cycles from 07:00 wake
Reference
Sleep Cycle Math, Explained
How 90-minute cycles and the fall-asleep buffer shape each recommendation.
A full sleep cycle lasts about 90 minutes and moves through light sleep, deep sleep and REM. Waking at the end of a cycle, rather than mid-cycle, is what leaves you feeling rested.
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