Find bedtimes or wake times that align with natural 90-minute sleep cycles for a more rested morning.
Planning Mode — Health measurement. Use consistent units and calibrated tools for reliable tracking. Example: wake.
24-hour format, e.g. 06:30 or 22:45.
Each cycle is 90 minutes; 4–6 is typical.
Suggested Times
11:00 PM 12:30 AM 2:00 AM 3:30 AM 5:00 AM
Suggested Times — Health indicator. Track trend over time; single values need context.
Cycle Length
90 min
Cycle Length — Health indicator min. Track trend over time; single values need context.
What this means
From a chosen wake time, subtract 90-minute steps for each full cycle to get bedtimes. From a bedtime, add 90-minute steps to get wake times.
Adults cycle through stages in roughly 90-minute blocks. Waking at the end of a cycle leaves you more refreshed than waking mid-cycle.
Formula
suggested = anchor ∓ (cycles × 90 min), wrapped within 24 hours
Worked examples
FAQ
Does everyone have a 90-minute cycle?
Cycle length typically ranges from 80 to 110 minutes. Use 90 as a solid default and adjust with your own wearables.
Should I also account for falling asleep time?
Add your typical time to fall asleep to any bedtime the tool suggests.