Recovery Tool
Sleep Calculator
Find better bedtimes and wake-up times using 90-minute sleep cycles. Because dragging yourself out of bed like a cursed fridge is not the plan.
Best Sleep Times
Recommended Bedtimes
Recovery Note
Aim for full cycles.
Sleep cycles are roughly 90 minutes. Waking between cycles can feel easier than waking halfway through deep sleep.
Sleep Guide
Excellent: Around 9 hours / 6 full cycles.
Good: Around 7.5 hours / 5 full cycles.
Okay: Around 6 hours / 4 full cycles.
Minimum: Around 4.5 hours / 3 full cycles. Useful sometimes. Not a lifestyle, unless you enjoy feeling haunted.
Sleep & Recovery
Better sleep supports better discipline.
Sleep affects energy, mood, training recovery, focus and decision-making. This calculator gives estimated sleep-cycle times, not medical advice. If sleep problems are ongoing or serious, speak to a healthcare professional.