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Unlock your perfect sleep schedule with science-backed 90-minute cycles
When do you need to wake up?
:
Go to bed at…
When are you going to bed?
:
Wake up at…
If you sleep right now…
Current Time
–:–
Set your alarm for…
Check Your Sleep Balance
0h
Balance
49h
Your Sleep
56h
Recommended
Choose Your Nap Style
10m
Nano Nap
Quick energy boost
20m
Power Nap
Creativity & focus
90m
Full Cycle
Complete recovery
🔔 Set your alarm for:
–:–
💡 Sleep Better Tonight
Digital Detox
No screens 1 hour before bed. Blue light disrupts melatonin.
Caffeine Cut
Stop caffeine by 2pm. It stays in your system for hours.
Cool Room
Keep bedroom at 65-68°F (18-20°C) for optimal sleep.
Total Darkness
Use blackout curtains. Even small lights affect sleep.
Be Consistent
Wake up at the same time daily, even on weekends.
Wind Down
Create a relaxing bedtime ritual. Try deep breathing.
Frequently Asked Questions
Adults need 7-9 hours of sleep. Teens need 8-10
hours. Our calculator adjusts recommendations based on your age group for personalized
results.
Each sleep cycle lasts about 90 minutes and
includes light sleep, deep sleep, and REM stages. Waking at the end of a cycle (not during)
helps you feel refreshed instead of groggy.
You might be waking up mid-cycle. Try adjusting
your sleep time by 15-30 minutes to finish a complete cycle. Also check for sleep quality
issues like room temperature or noise.
10-20 minutes is ideal for a quick energy boost.
90 minutes allows for a full sleep cycle and complete recovery. Avoid 30-60 minute naps as
they cause sleep inertia (grogginess).
Sleep debt is the accumulated effect of not
getting enough sleep. It affects mood, focus, and health. To recover, add 1-2 hours of extra
sleep per day and maintain a consistent sleep schedule.