How many sleep cycles should I choose?

Many adults start with 5 cycles for about 7.5 hours of sleep cycle time, then adjust based on how rested they feel.

What value should I use for time to fall asleep?

A common planning value is 10 to 20 minutes. Use your typical fall-asleep delay if you know it.

No. This is a planning estimate and not a substitute for clinical guidance.

Pick a wake-up time and cycle count to calculate one specific bedtime target.

Target wake-up time

Sleep cycles

Time to fall asleep (minutes)

Your bedtime target will appear here.

Try keeping your bedtime and wake time within a narrow range each day. Regular timing is often as important as total duration.

How many cycles should I choose?
Many adults start with 5 cycles and adjust up or down based on recovery and daytime alertness.

What should I enter for fall-asleep time?
If you are unsure, start with 15 minutes. You can change this to match your normal routine.

Can this replace medical guidance?
No. This tool provides timing estimates and is not clinical advice.

Once bedtime is set, use the HealthKit Macro Calculator to keep nutrition and sleep routines aligned. If meetings are causing inconsistent lights-out times, run the FocusKit Meeting Load Calculator and track your routine streak in DateKit.