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Sleep Cycle Calculator

90-minute sleep cycle calculator. Calculate when to wake up refreshed, or when to hit the pillow.

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I need to wake up at...

To wake up energized at , aim to fall asleep at:

💡 The average human takes ~14 minutes to fall asleep. These times account for it.

I plan to hit the pillow at...

If you head to bed at , set your alarm for:

💡 Waking up mid-cycle causes grogginess. Completing full 90-min cycles leaves you sharp.

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