Find the best time to wake up or go to sleep based on 90-minute sleep cycles — so you always wake up feeling refreshed and energised.
📋 Quick Summary
The average adult needs 7–9 hours of sleep per night (4–6 complete sleep cycles). Each sleep cycle lasts approximately 90 minutes. Waking up at the end of a complete cycle — rather than in the middle of one — helps you feel more alert and refreshed. This calculator shows you the ideal times to wake up or fall asleep based on 90-minute sleep cycles.
Set Wake Up Time
What time do you need to wake up?
Enter your wake-up time and we'll calculate the best times to fall asleep tonight.
Set Sleep Time
When do you plan to go to sleep?
We'll calculate the best times to wake up based on complete 90-minute sleep cycles.
⭐ Best Option
💤 What Are Sleep Cycles?
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Light Sleep
Transition into sleep. Easy to wake from. Stages 1 & 2.
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Deep Sleep
Most restorative stage. Body repairs and recovers. Stage 3.
⚕️ Disclaimer: This calculator provides general guidance based on average 90-minute sleep cycle durations. Individual sleep needs and cycle lengths vary. If you experience persistent sleep difficulties, consult a qualified healthcare professional.
