Calculate Ideal Wake Time

Find the best times to wake up or go to sleep based on 90-minute sleep cycles.

I want to wake up at:

You should go to bed at:

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The Methodology

Current Time + (90min * N) + 15min

This tool uses the verified professional formula shown above. We cite our sources so you can trust every result.

How it works

Most people take about 15 minutes to fall asleep. From there, your brain goes through cycles of approximately 90 minutes. This tool counts backwards from your wake time in 90-minute increments to suggest bedtimes that align with the end of a cycle.