I want to wake up at...
:
If I go to bed now...
To wake up refreshed, you should go to sleep at one of the following times:
A good night's sleep consists of 5-6 complete sleep cycles. It takes the average human about 15 minutes to fall asleep.
About Sleep Cycles
Human sleep consists of multiple cycles, each lasting about 90 minutes. Waking up in the middle of a cycle (especially deep sleep) can leave you groggy. Waking up at the end of a cycle makes you feel refreshed.
Formula:
• Bedtime = Wake Time - (90 min × Cycles) - 15 min (to fall asleep)
• Wake Time = Bedtime + (90 min × Cycles) + 15 min (to fall asleep)
*Most adults need 5-6 cycles per night.*
Sleep Duration Reference
| Cycles | Duration | Comment |
|---|---|---|
| 3 Cycles | 4.5 Hours | Minimal (Nap) |
| 4 Cycles | 6 Hours | Short (Some adults) |
| 5 Cycles | 7.5 Hours | Recommended (Most adults) |
| 6 Cycles | 9 Hours | Long (Teens/Athletes) |
