Sleep Calculator
Sleep & RecoveryCalculate optimal bedtimes and wake times based on sleep cycles
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Sleep Cycle Calculator
Optimize your sleep by waking at the end of a complete cycle
Go to Bed At
To wake up feeling refreshed
Understanding Sleep Cycles
Each complete sleep cycle lasts approximately 90 minutes. Waking at the end of a cycle (during light sleep) helps you feel more refreshed and alert.
Sleep Support Supplements
Melatonin
0.5 - 5 mg 30-60 min before bedMagnesium
200 - 400 mg Glycinate form preferredL-Theanine
100 - 200 mg Promotes relaxationGlycine
3 g Improves sleep qualitySleep Hygiene Tips
Consistency
Keep the same sleep schedule, even on weekends
Temperature
Keep bedroom cool (65-68°F / 18-20°C)
Screen Time
Avoid screens 1 hour before bed
Caffeine
No caffeine 6+ hours before bedtime
Exercise
Regular exercise, but not within 3 hours of bed
Alcohol
Avoid close to bedtime (disrupts REM)
Sleep needs vary by individual. Most adults need 7-9 hours of sleep. Consult a healthcare provider if you have chronic sleep issues.
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Sleep Cycles
Wake refreshed by aligning with cycles.