🌙 90-Min REM Sleep Algorithm
Sleep Cycle & Optimal Bedtime Calculator
Find your ideal bedtime or wake-up times based on 90-minute REM cycles. Wake up fresh, energized, and without brain fog.
:
Optimal Bedtimes:
Includes 14m sleep latency6 Cycles (9.0h) Recommended
21:46
Optimal Sleep
5 Cycles (7.5h) Recommended
23:16
Optimal Sleep
4 Cycles (6.0h)
00:46
Minimum Sleep
3 Cycles (4.5h)
02:16
Sleep Deficit
The Science of 90-Minute Sleep Cycles
1
Light Sleep (N1-N2)
Heart rate slows, muscles relax. Waking during this phase feels easy and effortless.
2
Deep Sleep (N3)
Physical tissue recovery and growth hormone release. Interrupting it causes sleep inertia.
3
REM Sleep
Memory consolidation, emotional regulation, and dreaming. Essential for mood.
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