Sleep Schedule Optimizer

Calculate the ideal bedtime based on your wake-up time and sleep cycle science (90-min cycles).

1Enter your desired wake-up time.

2Set your sleep goal and lifestyle preferences.

3Copy your optimized sleep schedule.

Sleep Settings

Wake-Up Time (e.g. 7:00 AM)

Sleep Goal

Sleep Style

Work Schedule

Sleep Schedule

===== SLEEP SCHEDULE RECOMMENDATION =====
Wake-up Time:  7:00 AM
Sleep Goal:    8hrs | Style: Flexible | Schedule: 9-5

HOW SLEEP CYCLES WORK
Each sleep cycle is ~90 minutes. Waking at the END of a cycle
(not in the middle) leads to feeling more refreshed.

RECOMMENDED BEDTIME OPTIONS
────────────────────────────────
Option 1: 12:45 AM
  4 cycles = 6 hours of sleep
Option 2: 11:15 PM ← IDEAL
  5 cycles = 7.5 hours of sleep
Option 3: 9:45 PM
  6 cycles = 9 hours of sleep

IDEAL BEDTIME: 11:15 PM
  → Fall asleep by 11:15 PM to get 7.5 hrs across 5 full cycles.

SLEEP TIPS FOR FLEXIBLE TYPES
• Maintain a consistent wake-up time even if bedtime varies.
• Aim for 2+ nights of full sleep cycles per week.
• Use a sleep tracker to identify your natural patterns.

Exports for this tool

===== SLEEP SCHEDULE RECOMMENDATION ===== Wake-up Time: 7:00 AM Sleep Goal: 8hrs | Style: Flexible | Schedule: 9-5 HOW SLEEP CYCLES WORK Each sleep cycle is ~90 minutes. Waking at the END of a cycle (not in the middle) leads to feeling more refreshed. RECOMMENDED BEDTIME OPTIONS ──────────────────────────────── Option 1: 12:45 AM 4 cycles = 6 hours of sleep Option 2: 11:15 PM ← IDEAL 5 cycles = 7.5 hours of sleep Option 3: 9:45 PM 6 cycles = 9 hours of sleep IDEAL BEDTIME: 11:15 PM → Fall asleep by 11:15 PM to get 7.5 hrs across 5 full cycles. SLEEP TIPS FOR FLEXIBLE TYPES • Maintain a consistent wake-up time even if bedtime varies. • Aim for 2+ nights of full sleep cycles per week. • Use a sleep tracker to identify your natural patterns.