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Sleep cycle calculator
Find the best time to go to bed or wake up, counted in 90-minute sleep cycles. Enter when you need to be up, when you want to sleep, or choose to go to bed now. A free sleep cycle calculator that adds the time you need to fall asleep.
How to use the sleep cycle calculator
- 1Choose: wake up at a set time, go to bed at a set time or go to bed now
- 2Enter the time
- 3Set how long you need to fall asleep
- 4Pick a time from the list
- Four times to choose from, with the length of sleep.
What you get
- Times, not a guess.Six, five, four and three cycles are listed, so you can choose between 9 and 4.5 hours of sleep.
- Falling asleep counted in.The minutes you take to nod off are added to every time.
- Nothing is stored.The sums run in your browser, and "now" is read from your device clock.
What you can do
- Work backwards from a wake-up time to find when to go to bed.
- Work forwards from a bedtime to find when to set the alarm.
- Use "go to bed now" to see when to wake up if you fall asleep in a few minutes.
- Set the time you need to fall asleep, from 0 to 120 minutes. The default is 15.
- See the number of cycles and the hours and minutes of sleep next to each time.
Good to know
- The tool uses 90-minute cycles. Real cycles last between about 80 and 110 minutes and change during the night.
- The highlighted time is five cycles, 7.5 hours. The list also has six, four and three cycles.
- It is an estimate, not medical advice.
Questions
What time should I go to bed to wake up at 7:00?
With 15 minutes to fall asleep, five cycles give 23:15. The tool lists it with three other options.
Why 90 minutes?
A sleep cycle runs from light sleep to deep sleep to REM and back, which takes about 90 minutes on average.
Does it count the time to fall asleep?
Yes. Change it in "Time to fall asleep" if you drift off faster or slower than 15 minutes.
Is my sleep data saved?
No. Nothing leaves your browser.