Sleep optimization
Wake-Up Planner
Enter your bedtime to see recommended wake-up times aligned with complete sleep cycles or strategic short rests. Waking after a full cycle helps reduce grogginess and improves morning alertness.
Recommended wake-up times
Short rest (1 h)
Wake at: 12:15 a.m.
Short rest (1.5 h)
Wake at: 12:45 a.m.
3 cycles (4.5 h)
Wake at: 3:45 a.m.
4 cycles (6 h)
Wake at: 5:15 a.m.
5 cycles (7.5 h)
Wake at: 6:45 a.m.
6 cycles (9 h)
Wake at: 8:15 a.m.
How to Use This Calculator
Set your bedtime and latency
Include how long it usually takes to fall asleep to capture total sleep opportunity.
Pick a wake-up option
Choose the wake time that aligns with your schedule while completing a whole number of sleep cycles.
Stay consistent
Wake within an hour of the same time daily. Consistency strengthens your circadian rhythm.
Formula
Wake time = Bedtime + Sleep latency + (Number of cycles × 90 minutes)
Alternatively, for short rests: Wake time = Bedtime + Sleep latency + Nap duration.
Adjust cycle length (80–110 min) if personal data suggests different values.
Full Description
Waking at the end of a sleep cycle (light sleep or REM) reduces sleep inertia—the groggy feeling that occurs when interrupted during deep sleep. By tracking cycles from your bedtime, you can time alarms to coincide with lighter stages.
Pair this strategy with good sleep hygiene: consistent schedules, limited evening caffeine, dim lights before bed, and morning sunlight exposure. Persistent morning grogginess may signal sleep debt, circadian misalignment, or sleep disorders—consult a professional if symptoms persist.
Frequently Asked Questions
What if I wake frequently at night?
Fragmented sleep shortens cycles. Focus on sleep hygiene and discuss with a doctor to rule out disorders like sleep apnea.
Can this help with jet lag?
Yes. Set alarms to align with local wake times and adjust bedtime gradually to reset your circadian rhythm.
Should I snooze?
Snoozing can restart sleep cycles and worsen grogginess. Place your alarm across the room to encourage immediate rising.
How do wearables fit in?
Sleep trackers estimate stages. Use their data to refine cycle length and validate how you feel upon waking.