Example data table
Sample output for a wake time of 07:00, 14-minute latency, and 90-minute cycles.
| # Cycles | Suggested bedtime | Total sleep (hours) |
|---|---|---|
| 3 | 02:16 | 4.73 |
| 4 | 00:46 | 6.23 |
| 5 | 23:16 | 7.73 |
| 6 | 21:46 | 9.23 |
Formula used
Total sleep minutes = Latency + Cycles × CycleLength.
Bedtime = WakeTime − TotalSleepMinutes.
Wake time = BedTime + TotalSleepMinutes.
How to use this calculator
- Pick whether you know your wake time or bedtime.
- Enter the time and choose your age group.
- Adjust latency and cycle length if needed.
- Set a cycle range, then press Calculate.
- Choose a highlighted option and keep it consistent.