A little planning. A restful routine.
Sleep Cycle Calculator:
Find Your Bedtime
Plan your night around the morning ahead. Explore bedtime and wake-up options, one sleep cycle at a time.
The shaded options allow more time for sleep. Shorter options are shown for comparison, not as a full night’s sleep recommendation.
Behind the calculator
A starting point for your night.
Choose when you want to wake up to work backward to a bedtime, or enter a bedtime to see wake-up options. “Going to sleep now?” uses the current time. Each option includes your selected time to fall asleep.
This planning tool treats each sleep cycle as 90 minutes. Actual cycles and sleep needs vary, so these times are estimates, not predictions of your sleep stages or a guarantee that you’ll wake refreshed. Leave enough time for the sleep you need.
Read our medical disclaimer