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Circadian Rhythm Sleep Calculator
Calculate optimal sleep and wake times aligned to your circadian rhythm chronotype.
e.g. 7.5 = 7:30 AM
Results
Ideal Bedtime (24hr)23.5
Sleep Duration7.5 hrs
Optimal Nap Time (24hr)14.0
Peak Alertness Window (24hr)9.0
What is it?
Calculates personalised sleep and wake times based on your chronotype and 90-minute sleep cycle science.
How to use
Enter your planned wake time, select your chronotype, and choose how many 90-minute sleep cycles you want. The ideal bedtime is calculated automatically.
Example scenario
A Wolf chronotype wanting 5 sleep cycles (7.5 hrs) with a 7:00 AM wake needs to be asleep by 00:30 AM.
Pro tip
Waking at the end of a 90-minute cycle (rather than mid-cycle) dramatically reduces grogginess. Align your alarm to these natural boundaries.