Plan your bedtime or wake-up around natural 90-minute sleep cycles so you wake between cycles, feeling refreshed instead of groggy.
A full cycle lasts about 90 minutes (light → deep → REM). Waking at the end of a cycle feels far easier than waking mid-cycle.
Go to bed and wake up at the same time daily, even on weekends, to keep your circadian rhythm steady.
Avoid bright screens 1–2 hours before bed. Blue light suppresses melatonin and delays sleep onset.
Keep the bedroom cool (60–67°F / 15–19°C). A cooler room supports deeper, higher-quality sleep.
Your sleep calculations will appear here.
Short naps avoid deep sleep so you wake clear-headed; a full cycle nap completes REM. Mid-length naps risk sleep inertia.
Log how many hours you actually slept each night. We compare it to your age group's target and total any shortfall over the last 7 nights.
