Sleep Cycle Calculator

Calculate optimal wake-up times or bedtimes based on natural 90-minute sleep cycles.

Inputs

Hour

023

Minute

059

Calculation Mode

Calculation Results

Option 1 (6 Hours Sleep) - Hour

Option 1 (6 Hours Sleep) - Minute

Option 2 (7.5 Hours Sleep) - Hour (Recommended)

Option 2 (7.5 Hours Sleep) - Minute (Recommended)

Option 3 (9 Hours Sleep) - Hour

Option 3 (9 Hours Sleep) - Minute

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Formula & Mathematical Explanation

\displaystyle T_{\text{target}} = \left(T_{\text{base}} \pm \left(N_{\text{cycles}} \times 90 + 14\right)\right) \pmod{1440}

Calculates optimal wake or sleep times by adding or subtracting sleep cycles (multiples of 90 minutes) and accounting for an average sleep onset latency of 14 minutes.