Loading Calculator...
Please wait a moment
Please wait a moment
Find your optimal wake times based on sleep cycles
Enter your desired bedtime
Average is 10-20 minutes for most people
Your sleep progresses through distinct stages that repeat in approximately 90-minute cycles throughout the night. Each cycle includes light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. Waking up at the end of a complete cycle, rather than in the middle, helps you feel more alert and refreshed.
The Four Sleep Stages:
Cycle Progression: As the night progresses, you spend less time in deep sleep and more time in REM sleep. This is why the final sleep cycles contain the most REM sleep and are crucial for cognitive function and memory.
Expose yourself to bright light immediately after waking to boost alertness
Drink a glass of water right after waking to rehydrate your body
Light stretching or exercise helps wake up your muscles and mind
Snoozing disrupts sleep cycles and can make you groggier
Use a gradual alarm that increases in volume for easier waking
A brief cold shower can boost alertness and energy levels
Use our Bedtime Calculator instead! It will tell you what time to go to bed based on your required wake-up time.
Most adults need 5 cycles (7.5 hours). Athletes or those recovering from illness may need 6 cycles (9 hours). 4 cycles (6 hours) is the bare minimum.
You might be waking up in the middle of a sleep cycle. Try adjusting your wake time by 90 minutes to align with cycle completion, or ensure you're getting quality sleep without interruptions.
For naps, stick to either 20 minutes (power nap) or 90 minutes (one full cycle). Waking up in between can cause sleep inertia and grogginess.
Adjust the "time to fall asleep" setting to match your typical experience. If you consistently take over 30 minutes, consider sleep hygiene improvements or consulting a doctor.
In terms of sleep cycles, 6 hours (4 cycles) or 7.5 hours (5 cycles) align better than 8 hours. However, most adults need closer to 7.5-9 hours for optimal health.
Yes! Consistency helps regulate your circadian rhythm. Try to wake up at the same time every day, even on weekends, for the best sleep quality.
If you wake up naturally within 15-30 minutes of your alarm and feel rested, go ahead and get up. Your body may have completed a sleep cycle naturally.