Sleep & Recovery
Optimal Bedtime
Bedtimes that align with 90-minute sleep cycles.
Inputs
15 min
5153045
Average is 10–20 min for healthy adults. Longer? Probably caffeine or screens.
Suggested bedtimes
Pick the one that lines up with your energy. 5–6 cycles works for most adults; 4 is a recovery night, 7 is rare.
4 cycles · 6 h
00:45
bedtime
5 cycles · 7.5 h
Recommended
23:15
bedtime
6 cycles · 9 h
Recommended
21:45
bedtime
7 cycles · 10.5 h
20:15
bedtime