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Sleep Routine Calculator

Sleep happens in roughly 90-minute cycles, and it takes about 14 minutes on average to fall asleep. Waking at the end of a full cycle (not mid-cycle) usually feels far more refreshing. The first three options cover night sleep (three cycles or more); for a daytime nap, use the “nap” tab.

I want to sleep now I want to sleep later I want to wake at a specific time I want to take a daytime nap

If you go to bed right now (08:11 Tehran time), these are the best times to wake up:

  1. 12:55 3 sleep cycles · about 4٫5 hours of actual sleep Shorter rest
  2. 14:25 4 sleep cycles · about 6 hours of actual sleep Shorter rest
  3. 15:55 5 sleep cycles · about 7٫5 hours of actual sleep Recommended
  4. 17:25 6 sleep cycles · about 9 hours of actual sleep Recommended

5–6 cycles (about 7.5–9 hours) is the usual recommended range for adults and is marked “Recommended”; the other options work too, especially when a full night isn't possible. Times are Tehran time and include about 14 minutes to fall asleep.