Sleep Calculator

    Find Your PerfectSleep Schedule

    Wake up refreshed by aligning with your natural 90-minute sleep cycles

    Understanding Sleep Cycles

    Each 90-minute cycle takes you through all stages of sleep, from light to deep to REM

    Light Sleep50%
    Deep Sleep25%
    REM25%
    0 min45 min90 min

    90-Minute Cycles

    Each complete cycle includes light, deep, and REM sleep stages.

    4-6 Cycles Per Night

    Most adults need 4-6 complete cycles for optimal rest.

    Wake at Cycle End

    Waking between cycles helps you feel more alert and refreshed.

    REM for Dreams

    REM sleep is crucial for memory consolidation and dreaming.

    Tips for Better Sleep

    Small changes can make a big difference in sleep quality

    Consistent Schedule

    Same bedtime and wake time daily, even weekends

    Dark Environment

    Use blackout curtains or a sleep mask

    Cool Temperature

    Keep bedroom between 60-67°F (15-19°C)

    Limit Screens

    Avoid blue light 1-2 hours before bed

    No Late Caffeine

    Avoid caffeine at least 6 hours before sleep

    Wind Down Routine

    Create a relaxing pre-sleep ritual

    Common Questions