Sleep Cycle Efficiency Calculator
Optimize your bedtime and wake time based on sleep science to wake up refreshed and energized
Your Current Sleep
Sleep Goals
Your Sleep Optimization Results
Enter your sleep details to get personalized recommendations.
Optimal Bedtime Options
Your ideal bedtime options will appear here based on your target wake time or flexible schedule.
Sleep Cycle Analysis
Your detailed sleep cycle analysis will appear here.
💤 The Science of Sleep Cycles
Sleep Cycles Explained
Each sleep cycle lasts about 90 minutes and includes all sleep stages. Waking at the end of a cycle (light sleep) helps you feel refreshed.
90-Minute Rule
Plan sleep in multiples of 90 minutes (4.5, 6, 7.5, or 9 hours) to wake at the optimal point in your sleep cycle.
Circadian Rhythm
Your body's internal clock regulates sleepiness and wakefulness. Aligning with it improves sleep quality.
Sleep Stages
Each cycle includes light sleep, deep sleep (physical restoration), and REM sleep (mental restoration).
🌙 Sleep Optimization Tips
Morning Light
Get sunlight within 30 minutes of waking to reset your circadian rhythm.
Digital Sunset
Avoid screens 1-2 hours before bed as blue light suppresses melatonin.
Caffeine Cutoff
Limit caffeine after 2pm as it can stay in your system for 6-8 hours.
Evening Routine
A warm bath 1-2 hours before bed helps lower core body temperature for sleep.
Relaxation
Practice meditation or deep breathing to calm your mind before sleep.
Consistency
Maintain consistent sleep/wake times, even on weekends, to regulate your body clock.
🧬 Understanding Your Chronotype
| Chronotype | Peak Hours | Best Sleep Window | Characteristics |
|---|---|---|---|
| Lion (15%) | 5am-12pm | 9pm-5am | Early risers, most productive in morning |
| Bear (55%) | 10am-6pm | 11pm-7am | Follows solar cycle, balanced energy |
| Wolf (15%) | 5pm-12am | 12am-8am | Night owls, creative in evenings |
| Dolphin (10%) | 10am-2pm | Variable | Light sleepers, often insomnia-prone |
Note: Most people are Bears. Aligning your schedule with your chronotype improves sleep quality.
Note: This calculator provides recommendations based on sleep science principles. Individual sleep needs may vary. Consult a healthcare professional for persistent sleep issues.