Sleep-cycle timing
Full-night suggestions are based on repeating 90-minute cycles, which makes the results easy to scan and compare.
Free online sleep timing tool
Sleep Cycle Calculator
Find the best time to go to bed, wake up, or take a nap using simple 90-minute sleep-cycle timing.
Free to use
Mobile friendly
No sign-up
Instant results
Plan your next sleep window
Choose a mode, set a time, and get clear recommendations in seconds.
:
Use 15 minutes as a simple default.
Your results
Recommended sleep times
These estimates use 90-minute cycles and your selected fall-asleep buffer.
How it works
Simple timing guidance based on natural sleep cycles
This calculator uses 90-minute sleep-cycle timing to suggest when to go to bed, when to wake up, and when to end a nap. It also lets you add a short buffer for the time it usually takes you to fall asleep.
Realistic bedtime planning
The fall-asleep buffer helps avoid assuming you fall asleep the second your head hits the pillow.
Guidance, not diagnosis
These times are estimates for planning only. They are not medical advice or treatment recommendations.
Important note
SleepTimingGuide.com offers general sleep timing guidance only. It is not a medical service and should not replace professional advice, diagnosis, or treatment.
FAQ
Common questions
What is a sleep cycle?
A sleep cycle is a repeating sleep pattern that often lasts about 90 minutes. This calculator uses that timing to suggest bedtimes, wake-up times, and nap end times.
How many sleep cycles should I get?
Many people aim for 4 to 6 full sleep cycles in a night. This tool shows several options so you can choose what fits your schedule best.
Why does the calculator add time before I fall asleep?
Most people do not fall asleep instantly. The fall-asleep buffer helps the results feel more realistic for normal bedtime routines.
Is a 20-minute nap or 90-minute nap better?
A shorter nap can be useful when you want a quick reset, while a 90-minute nap lines up with a full cycle. The better option depends on your schedule and energy level.
Is this medical advice?
No. This site provides general planning guidance only and should not be used as medical advice, diagnosis, or treatment.