How does the sleep cycle calculator estimate bedtimes?

It subtracts 4 to 6 blocks of 90 minutes from your target wake-up time and also subtracts your fall-asleep delay.

What is a good default for sleep latency?

If you are unsure, start with 15 minutes and adjust to match your routine.

No. It is a planning tool that provides timing estimates only.

Set your wake-up time and get bedtime options for 4 to 6 full sleep cycles.

Target wake-up time

Time to fall asleep (minutes)

Highest cycle count

Your bedtime options will appear here.

Assumes 90 minutes per cycle. Estimates are not medical guidance.

Pick a bedtime you can maintain consistently. If your schedule allows, start with 5 or 6 cycles and adjust based on how rested you feel.

How are bedtime options calculated?
The tool subtracts 4 to 6 sleep cycles of 90 minutes from your target wake time, plus your fall-asleep delay.

What fall-asleep delay should I use?
If uncertain, start with 15 minutes and tune this value based on experience.

Is this medical advice?
No. Results are planning estimates and should not replace clinical guidance.

After selecting a bedtime, estimate your daily intake with the HealthKit Calorie Calculator to pair sleep and energy planning. Then turn those sleep windows into execution blocks with FocusKit Focus Session Calculator and schedule consistency checkpoints in DateKit.