Find Your Optimal Sleep Schedule
Sleep cycles typically last 90 minutes. Waking up at the end of a cycle helps you feel refreshed. Use our calculator to find the best times to fall asleep or wake up.
How Sleep Cycles Work
During sleep, your body cycles through different stages: light sleep, deep sleep, and REM sleep. Each complete cycle takes approximately 90 minutes. Waking up during deep sleep can leave you feeling groggy and tired, even if you've slept for a long time.
Sleep Better Tips
- Maintain a consistent sleep schedule, even on weekends
- Avoid screens at least 30 minutes before bedtime
- Keep your bedroom cool, dark, and quiet
Tips for Better Sleep
Small changes to your routine can make a big difference in sleep quality
Limit Screen Time
Avoid screens at least 30 minutes before bedtime to reduce blue light exposure that can disrupt melatonin production.
Watch Caffeine Intake
Avoid caffeine at least 6 hours before your planned bedtime. Caffeine can stay in your system for up to 10 hours.
Optimal Temperature
Keep your bedroom between 60-67°F (15-19°C) for optimal sleep conditions. Your body temperature drops during sleep.
Consistent Schedule
Try to maintain regular sleep and wake times, even on weekends. This helps regulate your body's internal clock.
Create a Ritual
Develop a relaxing pre-sleep routine to signal your body it's time to wind down. Reading, meditation or gentle stretching can help.
Quiet Environment
Use earplugs, white noise machines, or fans to create a quiet sleep environment and mask disruptive sounds during sleep.