Sleep Cycle Calculator

Calculate your optimal bedtime based on sleep cycles. Each sleep cycle lasts approximately 90 minutes, and most adults need 5-6 cycles for optimal rest.

When do you need to wake up?

Recommended Bedtimes

Based on your wake-up time of 12:01 PM

2:46 AM

6 sleep cycles

Optimal

9 hours

4:16 AM

5 sleep cycles

Good

7.5 hours

5:46 AM

4 sleep cycles

Minimum

6 hours

Tips for Better Sleep

Try to maintain consistent sleep and wake times
Create a relaxing bedtime routine
Avoid screens and bright lights 1-2 hours before bed
Keep your bedroom cool and dark
Avoid caffeine and heavy meals close to bedtime