Wellness
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Sleep Cycle Calculator
Find your ideal bedtime using 90-minute sleep cycles. Wake up at the end of a cycle, not in the middle.
Sleep Cycle Calculator
Enter when you need to wake up, and we will calculate the best bedtimes.
How it works
Based on the 90-minute sleep cycle
The average sleep cycle lasts about 90 minutes. Waking up in the middle of a cycle leaves you groggy (sleep inertia). Waking up at the end of a cycle leaves you refreshed. This calculator works backward from your wake time to find bedtimes that align with cycle boundaries. Aim for 5-6 full cycles (7.5-9 hours) for optimal rest.
Why this matters
Wake up refreshed, not groggy
Most people set an arbitrary alarm and suffer through morning grogginess. That grogginess is often because you woke up mid-cycle, not because you slept too little. By timing your sleep to end at a natural cycle boundary, you can wake up feeling significantly more alert even with the same total sleep time. This is especially helpful for ADHD brains, which already struggle with morning task initiation.