Sleep Cycle Wake Up Time Calculator

Optimize your rest by timing your wake-up to 90-minute sleep cycles.

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Sleep Latency (mins)

The Science of Sleep

Humans typically sleep in cycles lasting approximately 90 minutes. A full night's rest usually consists of 5 to 6 of these cycles.

Waking up between these cycles—rather than in the middle of deep sleep—often leads to feeling refreshed and alert, minimizing "sleep inertia" or grogginess. The 14-minute buffer accounts for the time it takes the average person to fall asleep.