Calculate Sleep Times
I take about
minutes to fall asleep
Optimal Times
Sleep Cycle Guide
How Sleep Cycles Work
Each sleep cycle lasts approximately 90 minutes and includes light sleep, deep sleep, and REM stages. Waking up between cycles (not during one) helps you feel more refreshed.
- 6 cycles (9 hours) — maximum recovery, ideal for sleep debt
- 5 cycles (7.5 hours) — recommended for most adults
- 4 cycles (6 hours) — minimum for functioning well
- 3 cycles (4.5 hours) — emergency nap territory
Tips for Better Sleep
- Keep a consistent sleep schedule, even on weekends
- Avoid screens 30-60 minutes before bed
- Keep your bedroom cool (65-68F / 18-20C)
- Limit caffeine after 2 PM
- Exercise regularly, but not within 3 hours of bedtime
Sleep Log
No sleep entries logged yet.