Find the Best Time to Sleep and Wake Up — Based on 90-minute Cycles

REMNIX helps you plan bedtime and wake times using sleep-cycle science so you wake up refreshed, reduce sleep inertia, and feel more productive.

Calculate Schedule Learn About Sleep
  • ✓ Science-backed 90-minute cycles
  • ✓ Quick & mobile-friendly
  • ✓ No sign-up required
REMNIX Sleep Cycle Graph

Sharper Focus & Memory

Complete cycles improve cognition and daytime performance.

Better Health

Sleep timing supports recovery, immunity and heart health.

Wake Up Energized

Wake at the end of a cycle to reduce grogginess.

In-Depth Guide to Sleep Cycles & Better Rest

Understanding sleep cycles is the first step to better sleep. This short guide explains how cycles work, practical tips to improve sleep quality, and how to use REMNIX to pick the best sleep schedule for your life.

What Are Sleep Cycles?

A typical sleep cycle lasts about 90 minutes and includes light sleep, deep (slow-wave) sleep, and REM sleep. Completing full cycles helps memory consolidation, emotional regulation, and physical recovery.

Optimizing the timing of your sleep (bedtime and wake time) so you wake at the end of a cycle reduces grogginess and improves daytime alertness.

How to Use This Calculator

  1. Choose either a desired wake time or how much sleep you want.
  2. We calculate multiple bedtimes that align with full 90-minute cycles.
  3. Pick a bedtime that fits your routine — earlier is usually better for consistent sleep health.

Tip: Allow ~14 minutes for typical sleep latency (time it takes to fall asleep) when planning your bedtime.

Quick UX Tips

  • Use dim lighting before bed.
  • Avoid caffeine late in the day.
  • Keep a consistent wake-up time.

Who benefits most?

Shift workers, students, and anyone with irregular sleep schedules can use cycle-aware timing to improve daytime function.

Further Reading

Science of Sleep • Sleep Hygiene • Sleep Disorders

How REMNIX Works

We calculate optimal times by counting full 90-minute sleep cycles and factoring sleep latency so you can pick bedtimes or wake times that align with natural sleep stages.

  • Choose a wake time or desired sleep length
  • See suggested bedtimes for full cycles
  • Use results to plan naps and night sleep
Try the Calculator
Sleep cycles illustration

Visual guide to sleep cycles and when to wake for the least grogginess.

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Frequently Asked Questions

A sleep cycle is a period of sleep lasting about 90 minutes, including light sleep, deep sleep, and REM sleep stages. Completing full sleep cycles helps you wake up refreshed and improves cognitive function.

Most adults need 4–6 full cycles (roughly 6–9 hours). Use the REMNIX calculator to find times that match full cycles.

The best time to wake is at the end of a sleep cycle, when you are in light sleep rather than deep sleep — this reduces grogginess.

Use the bedtime calculator. Typical options for 6 AM are 9:30 PM, 11:00 PM, or 12:30 AM depending on cycles and sleep latency.

Yes — short power naps (~20 minutes) or full 90-minute naps can boost alertness. Our nap recommendations help you plan effectively.

Expert Sleep Tips

Keep a Consistent Schedule

Go to bed and wake at similar times daily to stabilize your circadian rhythm.

Optimize Your Bedroom

Keep it cool, dark, and quiet; limit screens before bed.

Relax Before Sleep

Try breathing, light stretching or a short reading routine to unwind.