6 cycles
10:16 AM
Sleep for 9h 15m including wind-down.
Calculadora de sueño
Encuentra horas ideales para dormir o despertar usando ciclos de 90 minutos.
Sleep cycle studio
Sleep Calculator
Aim for 90-minute cycles and a 15-minute wind-down so you wake between cycles instead of during deep sleep.
Fall asleep buffer15 minutes to drift off
5 cycles
11:46 AM
Sleep for 7h 45m including wind-down.
4 cycles
1:16 PM
Sleep for 6h 15m including wind-down.
3 cycles
2:46 PM
Sleep for 4h 45m including wind-down.
Why cycles matter
Each full cycle lasts around 90 minutes. Waking between cycles reduces grogginess compared to waking during deep sleep. Adjust the buffer if it usually takes you longer or shorter to fall asleep.
For consistent mornings, pick a bedtime that aligns with your target wake time and stick with it for a few days to let your body clock lock in.
Sleep hygiene
Wind-down checklist
- Dim bright lights 30 minutes before bed and stash devices to reinforce your bedtime cue.
- Keep wake times consistent on weekends so future calculations stay reliable.
- Pair this calculator with a gentle alarm or sunrise lamp to capitalize on those between-cycle wakeups.
Embed-ready widget
Share with teams
Copy into onboarding guides or wellness dashboards.
Ads will render here after you accept cookies.