Choose a direction
Work back from a wake-up time, or forward from a bedtime.
Sleep Cycle Calculator
One cycle is about 90 minutes, with wide individual variation. Enter a wake-up or bedtime and an estimated time to fall asleep to see three to six cycles.
Open Sleep Cycle Calculator →How to use it
Enter a time
Type a time and keep the 15-minute fall-asleep buffer.
Pick a cycle count
Five or six cycles suit most adults; it is a guide, not a rule.
Manlin services
Make space for what matters
Use Manlin to reflect, plan and take your next step.
FAQ
Must I sleep in exact 90-minute blocks?
No. Cycles vary between people; treat this as a reference.
What is the fall-asleep buffer?
The time between lying down and sleeping. Adjust it to your own pattern.
Is this medical advice?
No. If insomnia persists, talk to a doctor or sleep specialist.
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