Wake up refreshed by timing your sleep to natural 90-minute cycles.
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Recommended Bedtimes
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Tip: The highlighted times
deliver 5–6 complete sleep cycles (7.5–9 hrs) — the sweet spot for most adults.
Completing full cycles supports memory consolidation, hormone balance, and waking
up naturally without needing an alarm.
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Recommended Wake-Up Times
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Tip: These times include a 15-minute fall-asleep buffer.
Aim for a highlighted time to complete 5–6 full cycles
and wake between cycles rather than mid-cycle — that's what prevents morning grogginess.