💤 Understanding Sleep Cycles

Sleep occurs in cycles of approximately 90 minutes. Each cycle consists of light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. Waking up at the end of a cycle helps you feel more refreshed and alert.

4 cycles = 6 hours (minimum recommended)
5 cycles = 7.5 hours (good for most adults)
6 cycles = 9 hours (optimal for recovery)

When should you wake up?

Calculate your optimal wake-up times based on 90-minute sleep cycles. Wake up feeling refreshed!

I want to:

Wake up at

Sleep now

What time do you want to wake up?

How long does it take you to fall asleep? (minutes)

⏱️ minutes

Suggested bedtimes:

Sleep Quality by Cycle Count

💡 Pro Tip: Consistency is key! Try to maintain the same sleep schedule every day, even on weekends, for optimal rest and recovery.