✅ Your Optimal Sleep Schedule
Total Hours
Minutes
Sleep Cycles
Sleep Quality
Plan your sleep using cycle science and optimal wake times for better rest
This calculator is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Sleep needs vary greatly by individual. If you have chronic sleep problems, excessive daytime sleepiness, insomnia, sleep apnea, or other sleep disorders, please consult a qualified healthcare provider or sleep specialist. Never disregard professional medical advice or delay seeking it because of information from this calculator.
Enter the time you need to wake up
Enter the time you plan to go to bed
Average is 10-20 minutes
A complete sleep cycle lasts about 90 minutes and includes Light Sleep, Deep Sleep, and REM (Rapid Eye Movement) sleep. Waking up at the end of a cycle (rather than in the middle) helps you feel more refreshed. Most adults need 4-6 complete cycles (6-9 hours) per night.
Each block represents one complete 90-minute sleep cycle
Keep bedroom at 60-67°F (15-19°C)
Avoid screens 1 hour before bed
No caffeine after 2 PM
But not within 3 hours of bedtime
Use blackout curtains or eye mask
Same bedtime & wake time daily
If you need to wake up at 6:00 AM and take 15 minutes to fall asleep:
Transition phase where you can wake easily. Your body temperature drops and heart rate slows.
Physical restoration occurs. Growth hormone released. Hardest to wake from. Critical for feeling refreshed.
Dreaming occurs. Memory consolidation and learning. Brain activity similar to being awake.