90-Minute Sleep Cycle Calculator

Plan your sleep to wake up at the end of a 90-minute sleep cycle, when you're in light sleep and feel most refreshed.

Average time from going to bed to falling asleep

List of the Top 10 Best Essentials for Your Sleep:

# Image Product Link
1 Goli Dreamy Sleep Gummy - 60 Count - Melatonin, Vitamin D, Magnesium, and Lemon Balm Extract - Gelatin-Free, Gluten-Free, Vegan & Non-GMO Goli Dreamy Sleep Gummy - 60 Count - Melatonin, Vitamin D, Magnesium, and Lemon Balm Extract - Gelatin-Free, Gluten-Free, Vegan & Non-GMO View on Amazon
2 Clean Nutraceuticals GABA 750mg 5 HTP 200mg L Tryptophan 500mg L Theanine 200mg Ashwagandha SAM-e L-Glycine - Mood Support Vitamins for Women and Men with L-Tyrosine 5-HTP (5-Hydroxytryptophan) Clean Nutraceuticals GABA 750mg 5 HTP 200mg L Tryptophan 500mg L Theanine 200mg Ashwagandha SAM-e L-Glycine - Mood Support Vitamins for Women and Men with L-Tyrosine 5-HTP (5-Hydroxytryptophan) View on Amazon
3 Anabol PM Nighttime Muscle Builder & Sleep Aid | Anabolic Muscle Building Supplement | Clinically Researched RIPFACTOR, Epicatechin & More | Post Workout Muscle Recovery & Strength – 60 Pills Anabol PM Nighttime Muscle Builder & Sleep Aid | Anabolic Muscle Building Supplement | Clinically Researched RIPFACTOR, Epicatechin & More | Post Workout Muscle Recovery & Strength – 60 Pills View on Amazon
4 Good Day Chocolate Melatonin for Kids [80 Count] - Fair Trade Non-GMO Chocolate with Chamomile and Melatonin 1 mg - Toddler Melatonin, Kids Natural Sleep Aid for Ages 3 and Up Good Day Chocolate Melatonin for Kids [80 Count] - Fair Trade Non-GMO Chocolate with Chamomile and Melatonin 1 mg - Toddler Melatonin, Kids Natural Sleep Aid for Ages 3 and Up View on Amazon
5 Beam Dream Sleep Powder, Sleep Supplement, Sleep Aids for Adults, Contains Magnesium, Melatonin, L Theanine, Apigenin, Natural Sleep Aid, Vegan, Non GMO, Dairy Free, 3rd Party Tested, 22 Servings Beam Dream Sleep Powder, Sleep Supplement, Sleep Aids for Adults, Contains Magnesium, Melatonin, L Theanine, Apigenin, Natural Sleep Aid, Vegan, Non GMO, Dairy Free, 3rd Party Tested, 22 Servings View on Amazon
6 OLLY Max Strength Sleep Gummy, 10mg Melatonin, L-Theanine, Chamomile, Lemon Balm, Sugar Free, Vegetarian Sleep Aid, Strawberry - 50 Count OLLY Max Strength Sleep Gummy, 10mg Melatonin, L-Theanine, Chamomile, Lemon Balm, Sugar Free, Vegetarian Sleep Aid, Strawberry - 50 Count View on Amazon
7 Natrol Melatonin Gummies, Sleep Support, 90 Strawberry-Flavored Adult Melatonin Gummies, 5 mg Sleep Aids for Adults Natrol Melatonin Gummies, Sleep Support, 90 Strawberry-Flavored Adult Melatonin Gummies, 5 mg Sleep Aids for Adults View on Amazon
8 Vitafusion Max Strength Melatonin Gummy Supplements, Strawberry Flavored, 10 mg Melatonin Sleep Supplements, America’s Number 1 Gummy Vitamin Brand, 50 Day Supply, 100 Count Vitafusion Max Strength Melatonin Gummy Supplements, Strawberry Flavored, 10 mg Melatonin Sleep Supplements, America’s Number 1 Gummy Vitamin Brand, 50 Day Supply, 100 Count View on Amazon
9 ZzzQuil PURE Zzzs Triple Action, Melatonin Gummies, Melatonin 6mg, 3X Melatonin, Sleep Aid with Ashwagandha, Calm Mood, Antioxidant Action, Sleep Aids for Adults, 60 Sleep Gummies ZzzQuil PURE Zzzs Triple Action, Melatonin Gummies, Melatonin 6mg, 3X Melatonin, Sleep Aid with Ashwagandha, Calm Mood, Antioxidant Action, Sleep Aids for Adults, 60 Sleep Gummies View on Amazon
10 OLLY Sleep Gummy, 3 mg Melatonin, L-Theanine, Chamomile, Lemon Balm, Sleep Aid, Blackberry - 70 Count OLLY Sleep Gummy, 3 mg Melatonin, L-Theanine, Chamomile, Lemon Balm, Sleep Aid, Blackberry - 70 Count View on Amazon

How 90-Minute Sleep Cycles Work?

During sleep, your brain progresses through stages that repeat every 90 minutes:

Stage 1 (N1): Light sleep (1-5 mins)
Stage 2 (N2): Heart rate slows (10-25 mins)
Stage 3 (N3): Deep sleep (20-40 mins)
REM: Dreaming occurs (10-60 mins)

Why Wake After 90 Minutes?

Waking at the end of a cycle (during light N1 or N2 sleep) helps you feel refreshed. Waking during deep N3 or REM sleep causes grogginess (sleep inertia).

Sample Sleep Schedule

If You Go to Bed At Optimal Wake Times
10:00 PM 4:00 AM (4 cycles), 5:30 AM (5 cycles), 7:00 AM (6 cycles)
11:00 PM 5:00 AM (4 cycles), 6:30 AM (5 cycles), 8:00 AM (6 cycles)

Frequently Asked Questions

Why 90 minutes?

Sleep cycles average 90 minutes because this is how long it takes to progress through all sleep stages (N1, N2, N3, and REM). Waking at the end of a complete cycle means you're in lighter sleep, reducing grogginess.

Are all sleep cycles exactly 90 minutes?

No, cycles vary between 70-120 minutes. Early cycles tend to be shorter with more deep sleep, while later cycles are longer with more REM. 90 minutes is a useful average for planning.

What if I wake up during the night?

Brief awakenings are normal. Use your final wake-up time for calculations. If you're awake >20 minutes, subtract that time from total sleep.

Can I use this for naps?

Yes! Optimal nap lengths are either:

  • 20 minutes (awakens during light sleep)
  • 90 minutes (completes one full cycle)
Avoid 30-60 minute naps that may end during deep sleep.

Why do I still feel tired after following this?

Possible reasons:

  • Your personal cycle length differs from 90 minutes (try adjusting +/- 10 minutes)
  • Sleep debt from previous nights
  • Poor sleep quality (alcohol, caffeine, or screen use before bed)

How accurate is this calculator?

It provides estimates based on averages. For precision:

  • Use a sleep tracker to find your personal cycle length
  • Track how you feel with different cycle counts
  • Account for variations (stress, exercise, etc.)

Does age affect sleep cycles?

Yes. Key differences:

Age Group Cycle Length Deep Sleep %
Children 60-75 mins Higher
Adults 90 mins Moderate
Seniors 80-100 mins Lower