SnoozeMetrics · Sleep Cycle Calculator

Wake up between cycles,
not in the middle of one.

Sleep runs in ~90-minute cycles. Waking mid-cycle can leave you groggy — a big reason 8 hours can still feel like 4. Pick your time below — we'll do the math, including the ~15 minutes it takes most people to fall asleep.

What time do you need to wake up?

Based on average 90-minute sleep cycles plus 15 minutes to fall asleep. Individual cycles range from 70–120 minutes. This tool is for general guidance and isn't medical advice.

Wake up between cycles,not in the middle of one.

Wake up between cycles,
not in the middle of one.