Sleep Cycle Calculator
Find the perfect time to wake up or go to bed to avoid grogginess.
Sleep Cycle Calculator
Wake up refreshed by timing your sleep cycles.
Calculate your perfect sleep schedule.
Trouble sleeping?
Chronic insomnia or sleep apnea requires medical attention.
Find a Sleep Specialist
Connect with medical professionals who can help you improve your sleep quality.
Why Sleep Cycles Matter
Sleep consists of 90-minute cycles moving between light sleep, deep sleep, and REM sleep.
Waking up in the middle of a deep sleep cycle causes "sleep inertia" (grogginess). Waking up at the end of a cycle helps you feel refreshed and alert.
Tips for Better Sleep
- Maintain a consistent sleep schedule.
- Avoid screens (blue light) 1 hour before bed.
- Keep your bedroom cool and dark.
- Avoid caffeine and heavy meals late in the day.