Calculate your ideal sleep schedule based on sleep cycles. Wake up feeling refreshed and energized!
Based on sleep science, this calculator helps you wake up at the end of a sleep cycle, preventing grogginess.
Based on your inputs, here are your optimal bedtime options:
Blue light from devices can disrupt your sleep cycle. Try reading a book instead.
Consistent pre-sleep activities signal your body it's time to wind down.
Optimal sleeping temperature is between 60-67°F (15-19°C).
Transition from wakefulness to sleep. Lasts 5-10 minutes.
Body repairs itself, boosts immunity. 20-30 minutes per cycle.
Dreaming occurs, memory consolidation. 10-60 minutes per cycle.
Sleep consists of 90-minute cycles through light, deep, and REM sleep stages. Waking between cycles feels natural.
Most adults need 7-9 hours of sleep (5-6 complete cycles). Quality matters as much as quantity.
Waking at the end of a sleep cycle prevents sleep inertia (morning grogginess) and improves alertness.
Going to bed and waking up at consistent times helps regulate your body's internal clock.
Your body's natural sleep-wake cycle responds to light and darkness. Respect it for better sleep.
Quality sleep improves immunity, mental health, and reduces risk of chronic diseases.