Sleep & Recovery
Calculator
Find your ideal bedtime based on your wake time and age. Get a recommended sleep schedule built around 90-minute sleep cycles.
Your Details
The time you need to be up each morning
7.5–9 hours. The most common range for adults.
Recommended Bedtime
11:15 PM
To wake at 7:00 AM feeling recovered
Wind-Down
10:30 PM
Bedtime
11:15 PM
Wake
7:00 AM
7.5h
Sleep
5
Cycles
90
Min / Cycle
Includes a 15-minute buffer to fall asleep. Wake at the end of a cycle to feel more refreshed.
Sleep Hygiene
Recovery is built at night.
Keep a consistent wake time - even on weekends. Consistency sets the rhythm.
No screens 60 minutes before bed. Blue light delays melatonin release.
Keep the room cool, dark and quiet. 18–20°C is ideal.
No caffeine after 2pm. Its half-life is around 6 hours.
Use the wind-down window to read, stretch or breathe - not work.