How does a sleep cycle calculator work?

A sleep cycle calculator works by counting backwards or forwards in 90-minute intervals from your desired wake-up time. It also accounts for the average 15 minutes it takes to fall asleep to suggest the best times to go to bed.

Why is waking up at the end of a sleep cycle important?

The end of a sleep cycle is a period of lighter sleep. Waking up at this time, rather than in the middle of a deep sleep stage, helps you feel more refreshed and less groggy in the morning.

What is the best nap duration?

For a quick 'power nap' to boost alertness, 20-25 minutes is ideal as it avoids deep sleep. For a nap that includes a full REM cycle for memory consolidation, aim for about 90 minutes.

Sleep Cycle Calculator - Find Your Perfect Bedtime - FREE RAPID TOOLS

Sleep Cycle Calculator - Find Your Perfect Bedtime

I need to wake up at:

My age group is:

If I go to bed now, or at:

Going to bed now? Leave the time blank.

Destination Timezone

I arrive at (local time):

Let's get your body clock on the right schedule.

Ready for a quick recharge? Naps can boost memory, cognitive skills, and creativity.

Don't worry if you can't nap perfectly—even a short rest helps!

⚙️ Advanced Options

Fall asleep time (mins)

Cycle length (mins)

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Sleep Cycle Calculator - Find Your Perfect Bedtime

Sleep Cycle Calculator

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