Planning & Time
Bedtime Planner
Calculate ideal sleep or wake times based on 90-minute sleep cycles.
Assumes it takes about 15 minutes to fall asleep.
Recommended bedtimes
6 sleep cycles · about 9 hours
09:45 PM
5 sleep cycles · about 7.5 hours
11:15 PM
4 sleep cycles · about 6 hours
12:45 AM
3 sleep cycles · about 4.5 hours
02:15 AM
Sleep tips
- Keep a consistent sleep schedule when possible.
- Avoid caffeine for 6 hours before bedtime.
- Dim the lights and screen brightness in the evening.
- Aim for 4–6 cycles (6–9 hours) for most adults.