Sleep Cycle Calculator
Enter your wake-up time to get suggested bedtimes (based on sleep cycles).
Suggested bedtimes
6 cycles
09:45 PM
Includes ~15 min to fall asleep
5 cycles
11:15 PM
Includes ~15 min to fall asleep
4 cycles
12:45 AM
Includes ~15 min to fall asleep
Tip (India): keep dinner light and avoid heavy tea/coffee after 6 PM for better sleep quality.
FAQ
How does this sleep calculator work?
It counts 90-minute sleep cycles and subtracts an extra ~15 minutes to fall asleep.
How many cycles are best?
Many adults feel good with 4–6 cycles (6–9 hours). Try and see what works for you.
Does it consider naps or sleep debt?
No, it’s a simple cycle-based suggestion.