Plan your sleep using 90-minute cycles and a typical time to fall asleep. Choose whether you want to wake up at a certain time or go to bed at a certain time, and see suggested schedules.
Example: 06:30 for 6:30 AM or 23:00 for 11:00 PM (24-hour format depends on your device settings).
Many people take around 10–20 minutes to fall asleep. This time is added before the first sleep cycle.
Each cycle is about 90 minutes. 4–6 cycles (6–9 hours) is common for many adults.
Disclaimer: This tool uses simple sleep-cycle arithmetic and does not account for medical conditions, circadian rhythm disorders, or individual sleep needs. It is not medical advice.