Find the perfect bedtime or wake-up time based on 90-minute sleep cycles. Avoid waking mid-cycle and feel refreshed.
Average time to fall asleep: 14 minutes included.
Go to bed at one of these times:
Average time to fall asleep: 14 minutes included.
Wake up at one of these times:
A sleep cycle lasts about 90 minutes and includes light sleep, deep sleep, and REM stages. Most people complete 4–6 cycles per night.
Waking during deep sleep causes sleep inertia — grogginess and disorientation. Waking at the end of a cycle feels much more natural.
Most adults need 5–6 cycles (7.5–9 hours). Fewer than 4 cycles (6 hours) leads to sleep deprivation over time.
The average person takes about 14 minutes to fall asleep. This calculator accounts for that so the times are more accurate.
Yes — habit tracking apps like Brite let you log bedtime and wake time daily so you can spot patterns and improve sleep consistency.
Track your habits, set goals, and stay consistent — all in one free app.
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