This tool is for informational use only and is not medical advice. Auburn AI is not a healthcare provider. For anything that affects your health, talk to your doctor or a qualified Canadian health professional.
Based on ~90-minute sleep cycles plus roughly 15 minutes to fall asleep.
About this tool
The Sleep Calculator figures out the best times to fall asleep or wake up by working around your natural sleep cycles, which run roughly 90 minutes each. It is built for anyone who wakes up groggy despite a full night in bed, shift workers trying to schedule rest around odd hours, or people who just want to stop setting an alarm that cuts them off mid-cycle. Enter either when you need to wake up or when you plan to sleep, and it returns a list of optimal times that land between cycles rather than inside them.
Reach for this tool any time your sleep schedule is changing, whether you are adjusting to a new job, recovering from travel across time zones, or simply trying to feel sharper in the morning. It is also useful for planning short naps so you wake refreshed instead of disoriented.
How to use it
- Choose your mode: calculate wake times from a bedtime, or bedtime options from a set wake time.
- Enter your target time using the time picker provided.
- Adjust the sleep onset delay if you typically take longer than 15 minutes to fall asleep.
- Click Calculate to generate a list of recommended sleep or wake times.
- Review the results, which show how many complete cycles each option provides.
- Pick the time that best fits your schedule and set your alarm accordingly.
Pro tips
- A 20-minute nap keeps you in lighter sleep stages, so set your alarm before the first full cycle ends to avoid grogginess.
- If you consistently need more than 20 minutes to fall asleep, increase the onset offset so your cycle math stays accurate.