Sleep Calculator

Discover the best time to go to sleep or wake up to feel refreshed and energized. Our calculator is based on natural 90-minute sleep cycles.

Your Optimal Times

Choose a mode and click Calculate to see your results.


The Science of Sleep Cycles & Waking Up Refreshed

Have you ever slept for eight hours but still woken up feeling groggy? The secret to waking up refreshed isn't just about how long you sleep, but *when* you wake up in your sleep cycle. This calculator helps you align your sleep with your body's natural rhythm.


What is a Sleep Cycle?

When you sleep, your brain cycles through different stages. A full sleep cycle lasts about 90 minutes and consists of four stages:

Waking up in the middle of a deep sleep cycle can cause "sleep inertia," that groggy, disoriented feeling. By waking up at the end of a cycle, when your sleep is lightest, you are more likely to feel alert and ready to start your day.


How Does This Calculator Work?

Our sleep calculator works backward from your desired wake-up time (or forward from now):

  1. It assumes the average person takes about 15 minutes to fall asleep (this is known as sleep onset).
  2. It then calculates bedtimes in 90-minute increments, corresponding to full sleep cycles.
  3. The goal is to complete 4, 5, or 6 full cycles, which corresponds to 6, 7.5, or 9 hours of sleep respectively.

Tips for Better Sleep Quality

Using a sleep calculator is a great first step, but good "sleep hygiene" is essential for making the most of your rest. Good sleep is a pillar of health, just like diet and exercise. You can track other health metrics using our other Fitness & Health calculators.