Calculate the best times to go to bed or wake up based on natural 90-minute sleep cycles. Wake up feeling refreshed by timing your sleep with your body's natural rhythm.
When do you need to wake up?
Average time it takes you to fall asleep after going to bed
These times account for your fall-asleep time. Going to bed at these times means you'll complete full sleep cycles before waking.
A complete sleep cycle lasts about 90 minutes and includes light sleep, deep sleep, and REM (dream) sleep. Waking at the end of a cycle, rather than in the middle, helps you feel more refreshed.