Sleep Cycle Calculator
Calculate optimal sleep and wake times.
100% client-side — your files never leave your browser
Current Time
10:08 AM
:
You should go to bed at:
9:46 PMBest
6 sleep cycles (9h)
⭐ Recommended
11:16 PMGood
5 sleep cycles (7h 30m)
✓ Good option
12:46 AMMinimum
4 sleep cycles (6h)
Minimum sleep
About Sleep Cycles
Each sleep cycle lasts approximately 90 minutes, and a good night's sleep consists of 4–6 complete cycles.
It takes the average person about 14 minutes to fall asleep. These calculations account for that.
6 cycles
9 hours — Best
5 cycles
7.5 hours — Good
4 cycles
6 hours — Minimum
Sleep Hygiene Tips
🌙Maintain a consistent sleep schedule, even on weekends.
🌙Avoid screens (blue light) at least 30 minutes before bed.
🌙Keep your bedroom cool, dark, and quiet.
🌙Avoid caffeine at least 6 hours before bedtime.
🌙Exercise regularly, but not too close to bedtime.
🌙Avoid heavy meals within 2–3 hours of bedtime.
🌙Try relaxation techniques like deep breathing or meditation.
🌙Limit naps to 20–30 minutes earlier in the day.