SwipeSwipeWake up between sleep cycles instead of in the middle of deep sleep. Find the best time to go to bed — or to set your alarm.
Free · no sign-up · updated October 2026
Sleep runs in cycles of roughly 90 minutes. Waking up at the end of a cycle usually feels easier than waking up in the middle of deep sleep. The calculator counts back (or forward) in 90-minute cycles and adds about 15 minutes to fall asleep.
Most adults need 7–9 hours, which is 5 or 6 cycles. Teenagers usually need more — around 8–10 hours.
No — cycles vary between about 80 and 120 minutes from person to person and through the night. Treat the times as a good starting point and adjust by 15 minutes if you still wake up groggy.
Swipe turns coding, money, personal growth and AI into short, swipeable lessons for iPhone — free to start, one account for all four apps.
Discover the Swipe apps →
