Recovery
Sleep Cycle Calculator
Sleep occurs in ~90-minute cycles. Find ideal bedtimes or wake times that align with natural sleep stages so you wake refreshed, not mid-cycle.
Science: Average sleep cycle = 90 minutes (NREM 1–3 + REM). 5 cycles = 7.5 hours — the most common optimal range. Add 15 minutes to account for sleep onset. Waking between cycles is associated with better alertness and lower sleep inertia.
Ideal times
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Based on 5 sleep cycles (7.5 hours)
Option 1 (4 cycles)--
Option 2 (5 cycles)--
Option 3 (6 cycles)--
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