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Sleep Cycle Calculator

Bedtimes and wake times aligned to 90-minute cycles.

Suggest bedtimes (or wake times) so you wake at the end of a 90-minute sleep cycle, plus a 14-minute average to fall asleep.

Priya Venkatesan By Priya Venkatesan
Published Last reviewed 1 min read

Inputs

Results

Enter values and click Calculate to see results.
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How to use this calculator

  1. Fill in the inputs above using the units you already have.
  2. Values update automatically as you type — no submit button needed.
  3. Hover any result row for the underlying formula and intermediate values.

Formula

One sleep cycle ≈ 90 min. We compute four to six full cycles plus 14 minutes to fall asleep.

In depth

Suggest bedtimes (or wake times) so you wake at the end of a 90-minute sleep cycle, plus a 14-minute average to fall asleep.