Wake up refreshed

90‑minute cycles · 4–6 cycles optimal · adjust sliders to personalize

Sleep planner

I wake up at
I go to bed at
Cycle: 90 min
Fall asleep: 15 min

Suggested times

Sleep duration7h 30m

Each color = one cycle (deep + REM).

Sleep science

  • Average sleep cycle: 90 minutes (varies 75‑120min)
  • Waking mid‑cycle causes grogginess
  • Adults need 4–6 cycles (6–9h)
  • Consistency > total duration

Why this calculator?

All calculations happen in your browser. No data is sent to any server. Adjust cycle length to match your personal rhythm.

For best results, keep a regular schedule and avoid screens before bed.

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