🧠 Sleep Science

Sleep Cycle Optimizer

Wake up refreshed every day with scientifically optimized sleep timing! Calculate perfect bedtimes and wake-up times using natural 90-minute sleep cycles for maximum energy and mental clarity.

💤 Science-Based

🌙 The Science of Sleep Cycles

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90-Minute Cycles

Sleep progresses through 4-6 recurring 90-minute cycles, each containing light sleep, deep sleep, and REM stages with unique benefits.

🧠

Optimal Wake Times

Waking at the end of a complete cycle (during light sleep) prevents grogginess and helps you feel naturally refreshed.

⚡

Energy Optimization

Proper sleep timing can increase daytime energy, improve focus, boost immunity, and enhance overall cognitive performance.

This calculator uses circadian rhythm science to optimize your sleep schedule. Wake up at the right moment in your sleep cycle for natural, energized mornings! 🌅

⚙️ Sleep Schedule Settings

Time to Fall Asleep

5 min 60 min

Sleep Environment Quality

😵 Poor 😴 Perfect

Age Group (affects sleep needs)

✨ Your Optimized Sleep Schedule

Sleep Quality Factors

Sleep Onset

Environment

Age Factor

Overall

💡 Personalized Sleep Tips

Ready to Optimize Your Sleep?

Set your preferences above to get personalized sleep timing recommendations!

About This Calculator

The Sleep Cycle Optimizer uses circadian science to help you wake up refreshed. Calculate the best bedtimes and wake-up times using 90-minute sleep cycles, and learn how to improve your sleep quality for better energy and focus.

How It Works

Sleep Mode: Choose to calculate bedtime or wake-up time.
Cycle Science: Uses 90-minute cycles for optimal rest.
Personalized Factors: Adjust for time to fall asleep and environment quality.
Instant Results: Get a custom sleep schedule and tips for better sleep.

Frequently Asked Questions

Is this based on real science?

Yes—sleep cycles and circadian rhythms are well-studied.

What if I wake up during a cycle?

You may feel groggy; aim to wake at the end of a cycle.

Can I use this for naps?

Absolutely! Try 1.5 or 3-hour naps for best results.

Does it work for shift workers?

Yes, just enter your target sleep/wake times.