The average human takes 15 minutes to fall asleep.
If you go to sleep right now, you should try to wake up at one of the following times:
If you wake up at one of these times, you’ll rise in between 90-minute sleep cycles. A good night’s sleep consists of 5-6 complete sleep cycles.
6 Cycles9.0 Hours of Sleep
Optimal restorative sleep — wake up in light REM sleep feeling energized and alert.
⏰ Plan When to Sleep
I want to wake up at:
To wake up refreshed at that time, aim to fall asleep at one of these times:
💡 The 90-Minute Sleep Cycle Science
Human sleep naturally proceeds in cycles of approximately 90 minutes each, transitioning through Light Sleep, Deep Sleep, and REM.
5–6 Cycles (Ideal)7.5 to 9.0 hours of sleep. Optimal for physical repair and cognitive clarity.
Sleep InertiaWaking up in the middle of deep sleep causes grogginess and brain fog.
15-Min BufferAccounts for the average time it takes a relaxed person to fall asleep.