Find the best bedtime or wake time
Work out bedtimes or wake times that align with full 90-minute sleep cycles, so you wake up between cycles instead of mid-cycle.
Based on 90-minute sleep cycles plus a 14-minute average time to fall asleep. Waking up between cycles, rather than mid-cycle, is generally associated with feeling more rested.
Choose whether you're working backward from a wake-up time or forward from a bedtime.
Enter the wake time or bedtime you have in mind.
Get four options, 3 to 6 full 90-minute sleep cycles, each with a 14-minute buffer for falling asleep.
Frequently asked
Why 90-minute cycles?
A full sleep cycle, moving through light, deep, and REM sleep, averages about 90 minutes. Waking up between cycles rather than mid-cycle is generally associated with feeling more rested.
What's the 14-minute buffer for?
It approximates the typical time it takes to fall asleep after getting into bed, so the cycle count lines up with your actual wake or sleep time.
Is this medical advice?
No. This is a general estimate for informational purposes only, not medical advice. Talk to a healthcare provider if you have ongoing sleep concerns.