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One sleep cycle lasts about 90 minutes. Pick a wake-up time, then see the bedtimes that end a cycle right before your alarm.
One sleep cycle lasts about 90 minutes. Waking between cycles feels easier than waking mid-cycle. All maths runs in your browser.
Choose whether you know your alarm time or your bedtime.
Add your time plus how many minutes you need to fall asleep.
Each option ends a full sleep cycle right before your alarm.
bedtime = wake time − (cycles × 90 min + fall-asleep delay)One cycle lasts about 90 minutes. Four cycles give 6 hours; six cycles give 9 hours.
Set an alarm that ends a cycle, not the middle of deep sleep.
Plan daytime sleep in whole cycles between shifts.
Grab rest windows that match real cycle lengths.
Move bedtimes toward a new zone one cycle at a time.
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