Wake up between sleep cycles, not in the middle of one
Pick when you want to wake up or go to bed. We'll show the times that line up with your natural sleep cycles.
I want to wake up at
Get into bed at one of these times
To wake up at 7:00 AM. Includes 15 min to fall asleep.
- 9:45 PMBest
6 cycles · 9 h of sleep · Ideal for most adults.
- 11:15 PMGreat
5 cycles · 7 h 30 min of sleep · Enough rest for most adults.
- 12:45 AMOkay
4 cycles · 6 h of sleep · The minimum for a normal night.
- 2:15 AMShort
3 cycles · 4 h 30 min of sleep · Better than nothing. Plan to catch up.
- 3:45 AMVery short
2 cycles · 3 h of sleep · Only for a quick reset.
- 5:15 AMPower nap
1 cycle · 1 h 30 min of sleep · Emergency only.
How it works
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Sleep runs in ~90-minute cycles
Each cycle moves from light sleep to deep sleep to REM. Most adults need 5 to 6 cycles a night.
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Wake up between cycles
An alarm in the middle of deep sleep leaves you groggy. Waking at the end of a cycle feels easier, even with less total sleep.
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Fall-asleep time is included
Bedtimes are when to get into bed, not when to be asleep. Every result already adds the time it takes you to fall asleep (15 minutes by default).
Popular times
Questions
How many sleep cycles do I need?
Most adults feel best after 5 or 6 cycles, which is 7.5 to 9 hours of sleep. Four cycles (6 hours) is the minimum for a normal night.
Is every sleep cycle exactly 90 minutes?
No. Cycles usually last 80 to 110 minutes and change through the night. 90 minutes is a good average, so treat the results as a starting point and adjust by 10 to 15 minutes if you still wake up tired.
What if I fall asleep slower than 15 minutes?
Change "Time to fall asleep" in the calculator. Every result moves to match.
Can I get a reminder?
Yes. The calendar button next to each time downloads a reminder you can add to Apple Calendar, Google Calendar or Outlook.