When should I go to bed?
Enter the time you need to wake up, and we'll calculate the best bedtimes for optimal sleep cycles.
When should I wake up?
Enter the time you plan to go to bed, and we'll suggest the best wake-up times based on sleep cycles.
Sleep Better Tonight
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🧠 Understanding Sleep Cycles
Sleep occurs in cycles of approximately 90 minutes. Each cycle consists of different stages including light sleep, deep sleep, and REM sleep. Waking up at the end of a complete cycle helps you feel more refreshed and alert.
⏱️ Why 90-Minute Cycles Matter
Our sleep calculator uses 90-minute intervals because this is the average length of a complete sleep cycle. Most adults need 4-6 complete cycles (6-9 hours) for optimal rest. Waking up mid-cycle can leave you feeling groggy.
💡 Sleep Tips for Better Rest
- Maintain a consistent sleep schedule
- Create a relaxing bedtime routine
- Keep your bedroom cool, dark, and quiet
- Avoid screens 1 hour before bedtime
- Limit caffeine after 2 PM
- Exercise regularly, but not close to bedtime
🎯 How to Use This Calculator
Calculate Bedtime: Enter your desired wake-up time, and we'll suggest optimal bedtimes based on getting 4, 5, or 6 complete sleep cycles.
Calculate Wake Time: Enter when you plan to go to bed, and we'll suggest the best times to wake up to complete full sleep cycles.
Fall Asleep Time: Account for the time it typically takes you to fall asleep after getting into bed.