Sleep cycle calculator
Estimate a sleep schedule from your wake-up time or the current time.
Enter a time
Result
Your results will appear here.
How to use · Frequently asked questions
How to use
See options for 4–6 cycles, assuming about 90 minutes per cycle.
Actual sleep cycles can vary, for example around 80–100 minutes.
Options for 5–6 cycles are highlighted and include time to fall asleep.
These estimates do not guarantee enough sleep or a refreshed awakening.
Sources
NIH sleep stages and cyclesFrequently asked questions
Will waking after 90-minute cycles feel refreshing?
Sleep cycles vary, so there is no guarantee. The times are for planning only.
Does it work across midnight?
Yes. Options on the previous or next day are marked accordingly.
Can I change the time to fall asleep?
The default is 15 minutes. Your allowance is included in every option and can be adjusted.