Free Sleep Cycle Planner
Plan your wake-up time based on 90-minute sleep cycles to avoid waking during deep sleep and feel more refreshed.
Use 24h format. For 10 PM enter 22
minutes
Wake After 5 Cycles (7.5h)
1,815 min from midnight
Wake After 4 Cycles (6h)1,725 min from midnight
Wake After 6 Cycles (9h)1,905 min from midnight
Total Sleep (5 cycles)450 minutes
Wake After 5 Cycles (7.5h) vs Bedtime (hour, 24h)
Sleep Cycle Planning
A complete sleep cycle lasts approximately 90 minutes and includes light sleep, deep sleep, and REM sleep.
Ideal Wake Time = Bedtime + Fall Asleep Time + (90 min x Cycles)
Recommended Sleep Cycles
Waking at the end of a cycle (during light sleep) makes you feel more alert than waking mid-cycle.
Example Calculation
Bedtime at 10:30 PM, takes 15 minutes to fall asleep.
- 01Sleep starts at 10:45 PM
- 024 cycles: 10:45 PM + 6h = 4:45 AM
- 035 cycles: 10:45 PM + 7.5h = 6:15 AM
- 046 cycles: 10:45 PM + 9h = 7:45 AM
Frequently Asked Questions
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