Sleep cycle calculator

Better sleep.Brighter days.

Find the ideal bedtime or wake-up time based on your sleep cycle. Wake up feeling refreshed, focused and in sync with your body.

Based on 90 minute sleep cycles

Times include about 14 minutes to fall asleep. Most adults do well with 5 to 6 cycles, which is 7.5 to 9 hours. These are estimates, so adjust to how you feel.

Built on sleep science

Based on real sleep cycles and circadian rhythms.

Personalised

Get times that fit your schedule and lifestyle.

Simple & fast

No sign up. No clutter. Just results.

Feel the difference

More energy. Better focus. A healthier you.

About W4KEFORM

Sleep moves in cycles of roughly 90 minutes. Waking at the end of a cycle, rather than in the middle of one, tends to feel easier. W4KEFORM does the maths so you can pick a bedtime or alarm time that lines up with your cycles.

Premium sleep programmes are coming soon. Read the FAQ to see how the calculator works.

W4KEFORM Premium: coming soon

We're building a deeper set of tools for people who want more than a bedtime. Join the waitlist to hear first.

  • Guided wind-down routines and sleep sounds
  • A nightly sleep tracker and weekly insights
  • Structured sleep reset programmes
Join the Premium waitlist

FAQ

How does the calculator work?

It counts back from your wake-up time (or forward from your bedtime) in 90 minute steps, and adds about 14 minutes for falling asleep.

How many cycles do I need?

Most adults feel best with 5 or 6 cycles, which is about 7.5 to 9 hours. Needs vary from person to person.

Is every sleep cycle exactly 90 minutes?

No. 90 minutes is an average. Cycles can run shorter or longer, and change through the night, so treat the results as a starting point.

Is this medical advice?

No. W4KEFORM offers general information about sleep habits. If you struggle with sleep regularly, speak to a doctor.