Coach Track

Bedtime Calculator

Plan a bedtime around your wake-up time

Plan several bedtime options from a preferred wake-up time.

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Your Bedtime result

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Method preview

Bedtime options based on 90-minute planning intervals. The result is an estimate and includes its limitations.

01

Sleep Cycles

Each sleep cycle lasts about 90 minutes. A full night's sleep typically consists of 5-6 cycles.

02

Planning Enough Sleep

The times are planning options based on a simplified 90-minute cycle assumption. Actual sleep cycles vary, and total sleep needs differ by person and age.

03

Power Naps

For power naps, aim for either 20 minutes (quick refresh) or 90 minutes (full sleep cycle).

Method and sources

Method: Bedtime options based on 90-minute planning intervals.

Supported population: Adults planning bedtime from a preferred wake-up time.

Assumptions:
  • Fifteen minutes is allowed to fall asleep
  • Ninety minutes is used as a simplified cycle interval
How much sleep is enough?National Heart, Lung, and Blood Institute
Reviewed 2026-07-16
Read the complete methodology

Frequently asked questions

How is the Bedtime estimate calculated?

Bedtime options based on 90-minute planning intervals.

What are the limitations of this Bedtime estimate?

Sleep cycles are not exactly 90 minutes for every person or every night. Prioritize sufficient total sleep over exact cycle timing.