Wake Up Feeling Refreshed
Have you ever woken up after a full 8 hours feeling exhausted, but felt surprisingly alert after only 6? This is likely because you woke up at the end of a sleep cycle. Our brains move through distinct stages of sleep, and being yanked out of deep sleep is what causes that morning "brain fog."
The Perfect Night
Target = 5-6 Cycles (90 min each)
For most adults, 5 or 6 cycles (7.5 or 9 hours) is the optimal range for health and cognitive performance. However, everyone is different—some people function perfectly on 4 cycles, while others need 6.
Sleep FAQs
Does the calculator account for naps?
Naps are best kept to either 20 minutes (power nap) or a full 90 minutes. Avoid napping for 45-60 minutes as you'll wake up in deep sleep.
What if I can't fall asleep in 14 minutes?
The 14-minute average is just a guide. If you know it takes you longer, you should adjust your bedtime accordingly. Routine and 'blue light' avoidance help shorten this time.
Is 6 hours of sleep enough?
6 hours is exactly 4 cycles. While it's better than 7 hours (waking up mid-cycle), most research suggests 7.5 to 9 hours is better for long-term health.
Health Disclaimer
This tool is based on average sleep cycles. Individual sleep needs and cycle lengths vary based on age, lifestyle, and genetics. If you suffer from chronic insomnia or sleep apnea, please consult a medical professional.