Maximize your rest with our sleep cycle calculator. By aligning your schedule with natural 90-minute sleep cycles, you can wake up feeling refreshed and energized.
Sleep cycles average ~90 minutes. Most people take about 14 minutes to fall asleep—adjust if needed.
We'll show you the best times to wake up based on complete sleep cycles.
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Read Guide →These ranges combine guidance from the National Sleep Foundation and the U.S. Centers for Disease Control and Prevention.
| Age group | Recommended hours | Full cycles to target |
|---|---|---|
| School-age children (6-12) | 9-12 hours | 6 to 8 cycles; protect earlier bedtimes to defend slow-wave sleep that supports growth and learning. |
| Teens (13-18) | 8-10 hours | 5 to 6 cycles; allow later weekend wake times but cap the difference at 1 hour to keep the body clock stable. |
| Adults (19-64) | 7-9 hours | 4 to 6 cycles depending on stress load, training volume, and caffeine habits. |
| Older adults (65+) | 7-8 hours | 4 to 5 cycles; consider adding a brief nap if medications or early waking trim REM. |
| Shift workers | 7-9 hours (may be split) | Plan 3 to 4 cycles before work and finish with a 20-30 minute nap to complete the final cycle. |
The calculator uses these ranges to suggest realistic bedtimes, but your ideal schedule still depends on stress, nutrition, and daylight exposure.
We cross-check every recommendation with current sleep science so you can trust the guidance.
Many adults feel best with 4–6 cycles (6–9 hours). Everyone's different—experiment.
Most people don't fall asleep instantly. A 14-minute buffer is a common average; adjust to your reality.
No; 90 minutes is an average (your cycles may vary). Use this as a practical guide, not a rule.
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