Sleep Cycle Calculator
Find the optimal time to sleep or wake up based on your sleep cycles. Our calculator helps you wake up feeling refreshed, not groggy.
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Understanding Sleep Cycles for Better Rest
Sleep occurs in cycles, with each complete cycle lasting approximately 90 minutes. During the night, you progress through 4-6 complete sleep cycles, each containing different stages of sleep including light sleep, deep sleep, and REM sleep.
Sleep Science Facts
A complete sleep cycle takes about 90-110 minutes, with the average being 90 minutes.
Adults typically need 4-6 complete sleep cycles (6-9 hours) for optimal rest.
Waking up at the end of a sleep cycle helps you feel more refreshed and less groggy.
REM sleep is crucial for cognitive function, memory consolidation, and emotional regulation.
Tips for Better Sleep Quality
Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock.
Morning Sunlight
Expose yourself to sunlight in the morning to help regulate your circadian rhythm and improve sleep quality.
Limit Screen Time
Avoid screens at least 1 hour before bedtime as blue light can interfere with your ability to fall asleep.
Bedtime Routine
Develop a relaxing pre-sleep routine to signal to your body that it's time to wind down and prepare for sleep.