Sleep Cycle Calculator
Calculate the best times to wake up or go to bed based on sleep cycles
Current Time
It's currently 6:05 PM on Wednesday, January 21, 2026
Recommended sleep: 7-9 hours for adults
One sleep cycle: ~90 minutes
Ideal cycles: 4-6 per night
When should I wake up?
Find the best time to wake up based on when you go to bed
The average person takes 10-20 minutes to fall asleep
Understanding Sleep Cycles
Sleep cycles consist of periods of non-REM sleep followed by REM (rapid eye movement) sleep. Each cycle typically lasts around 90 minutes, and we go through 4-6 cycles per night.
Waking up at the end of a complete sleep cycle, rather than in the middle of one, can help you feel more refreshed and less groggy. This is because you're less likely to be awakened during deep sleep.
Stages of Sleep:
- Stage 1: Light sleep, easily awakened
- Stage 2: Body temperature drops, deeper sleep
- Stage 3 & 4: Deep sleep, difficult to wake
- REM: Dream state, brain activity increases
Tips for Better Sleep:
- Maintain a consistent sleep schedule
- Create a relaxing bedtime routine
- Limit screen time before bed
- Keep your bedroom cool, dark, and quiet
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