Find the perfect time to wake up or go to sleep based on sleep science
Your sleep recommendations will appear here
Sleep occurs in cycles of about 90 minutes each. Waking up at the end of a complete sleep cycle (during light sleep) helps you feel more refreshed and alert.
This calculator shows you optimal times to wake up based on when you go to bed, or optimal times to go to bed based on when you want to wake up.
Each option represents a complete sleep cycle (typically 90 minutes). Most adults need 5-6 complete sleep cycles per night (7.5-9 hours).