Sleep Cycle
Suggested bed and wake times in 90-minute blocks.
Loading tool
Pick when you must wake, or when you will lie down. Suggested times assume 90-minute cycles. Sleep need varies; this is an estimate.
How to use this tool
- Set the dates or duration. Pick the clocks, dates, or timer length you need.
- Start or calculate. Run the timer or read the difference. Time zones use this browser.
- Copy the result. Copy timestamps or calendar values into your notes.
Not a clinic
Cycle length is not the same for every person. If you have a sleep disorder, talk to a clinician. This page is a schedule sketch.
Frequently asked
Why 14 minutes to fall asleep?
It is a common average used by these calculators. Change the buffer if you know yours.
Is 90 minutes proven for me?
No. It is a popular estimate, not a diagnosis.
Can I plan a nap?
A short-nap preset uses one cycle or a 20-minute option.
Does this track sleep?
No wearable sync. Times only.
Can I treat these bedtimes as a sleep-clinic plan?
No. The 90-minute blocks are a schedule estimate, not medical advice.