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Sleep Cycle Calculator
Find the ideal bedtime or wake-up time by aligning with your natural 90-minute sleep cycles.
Educational guidance only — not medical advice. Bedtime suggestions assume an average 90-minute sleep cycle with a 15-minute sleep-onset buffer, but real cycles vary between roughly 70 and 120 minutes. Persistent fatigue, loud snoring or trouble staying awake can indicate a sleep disorder — see a doctor rather than relying on a calculator.