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Sleep Cycle Calculator

Suggest bedtimes or wake times from ~90-minute sleep cycles.

Roda no navegador — os dados não saem do seu dispositivo

1 cycle = 90 min. Suggestions aim for cycle boundaries — a common planning model, not an individualized clinical schedule.

Wake 07:00 → bedtimes
Fall asleep +15m
  • 21:45BedtimeBest
    6 cycles · sleep 9h · total 9h 15m
  • 23:15BedtimeBest
    5 cycles · sleep 7h 30m · total 7h 45m
  • 00:45Bedtime
    4 cycles · sleep 6h · total 6h 15m
  • 02:15Bedtime
    3 cycles · sleep 4h 30m · total 4h 45m
  • 03:45Bedtime
    2 cycles · sleep 3h · total 3h 15m
  • 05:15Bedtime
    1 cycles · sleep 1h 30m · total 1h 45m

⚠️ Important: The 90-minute cycle model is a simplified population estimate and does not account for your individual cycle length, age, illness, medications, pregnancy, shift work, or sleep disorders. This is not medical advice, diagnosis, or treatment — consult a doctor or sleep specialist about sleep concerns or health decisions.

Sobre Sleep Cycle Calculator

A common planning model treats sleep as roughly 90-minute NREM/REM cycles and aims to wake near a cycle boundary. This tool offers two modes — pick a wake-up time to get bedtime suggestions, or pick a bedtime to get wake times — adding an optional fall-asleep buffer (default 15 minutes, 0–60) and listing 1–6 cycles. The familiar adult planning band of 5–6 cycles (~7.5–9 hours of sleep) is marked as recommended. All calculation runs in your browser. ⚠️ Real cycle length varies by person, age, illness, medications, pregnancy, shift work, and sleep disorders. This is an educational planning aid only — not medical advice, diagnosis, or treatment. Consult a doctor or sleep specialist about sleep concerns or health decisions.

Como usar

  1. Choose mode (wake→bedtime or bed→wake)
  2. Enter the reference time and optional fall-asleep minutes
  3. Review suggested times (5–6 cycles marked best)

Perguntas frequentes

Why 90-minute cycles?

Adult sleep cycles are often described as averaging ~90 minutes, so many planners use that as a simple model. Real cycles commonly range roughly 70–120 minutes.

What is fall-asleep time?

An estimate of how long it takes to fall asleep after getting into bed. Default is 15 minutes (editable 0–60). Total span = sleep (cycles × 90) + fall-asleep.

Is this medical advice?

No. ⚠️ This tool is an educational planning aid only — not medical advice, diagnosis, or treatment. Always consult a doctor or sleep specialist for sleep or health decisions.

Is my data sent anywhere?

No. All calculation runs in your browser; nothing is sent to toco.tools servers.