Plan bedtime or wake-up times to align with complete sleep cycles for better morning alertness.
Sleep timing can feel better when wake-up aligns closer to cycle boundaries.
This calculator uses cycle-based estimates and does not replace sleep hygiene fundamentals.
Consider consistency, room environment, and total duration for best outcomes.
Select wake-up time planning or bedtime planning mode.
Input the time you need to wake up.
Use 90-minute cycle increments with fall-asleep buffer.
View multiple bedtime or wake-time choices.
Choose the option you can maintain consistently.
Bedtime approximately Wake Time - (Cycle Count * 90 min) - Sleep Onset Buffer
Cycle-based timing estimates sleep windows likely to reduce mid-cycle wake inertia.
06:30-7h30m-15m
Bedtime about 22:45
7:00-6h-15m
Bedtime about 00:45
Add 6 or 7.5 hours
Wake options about 05:15 or 06:45