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Sleep Cycle Calculator
Wake up refreshed — find your perfect bedtime or wake-up time based on natural 90-minute sleep cycles.
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What time do you want to wake up?
Required
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Your Age Group
Recommended
Time to Fall Asleep
⏱ 14 minutes
Sleep Cycle Length
🔄 90 minutes
🛌 Recommended bedtimes
Falling Asleep
NREM Stage 1
~14 min onset
~14 min onset
Light Sleep
NREM Stage 2
Heart rate slows
Heart rate slows
Deep Sleep
NREM Stage 3
Body restores
Body restores
REM Sleep
Dreams occur
Memory forms
Memory forms
🔄 Sleep Cycle Timeline
Showing your optimal sleep window
Falling Asleep
Light Sleep
Deep Sleep
REM
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Sleep Quality Tips
ℹ️ This tool is based on published sleep science research. Sleep needs vary by individual. Consult a healthcare provider for persistent sleep issues.