Sleep Cycle कैलकुलेटर - Best Wake Up Times
Sleep cycles last about 90 minutes each. Waking between cycles feels much better than being jarred awake mid-cycle. If you fall asleep at 10:30 PM, the best wake times are 12:00 AM (1 cycle), 1:30 AM (2), 3:00 AM (3), 4:30 AM (4), 6:00 AM (5 cycles), or 7:30 AM (6 cycles - ideal for 8 hours).
Ideal bedtimes to wake at 6:30 AM
Includes 15 min to fall asleep
1:45 AM
4h 30m (3 cycles)
12:15 AM
6h (4 cycles)
10:45 PM
7h 30m (5 cycles)
9:15 PM
9h (6 cycles)
7:45 PM
10h 30m (7 cycles)
6:15 PM
12h (8 cycles)
Sleep cycles last ~90 minutes. Waking mid-cycle causes grogginess. Most adults need 5-6 cycles (7.5-9 hours). The 15-minute buffer accounts for average time to fall asleep.
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