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Sleep Cycle Timing Cheat Sheet
Sleep cycle durations, ideal bedtimes by wake-up time, optimal nap lengths, and tips for improving sleep quality.
Sleep Cycle Basics
| Item | Value |
|---|---|
| One cycle length | ~90 minutes |
| Recommended cycles | 5–6 per night (7.5–9 hrs) |
| Stage 1 (Light) | 5–10 min |
| Stage 2 (Light) | 20 min |
| Stage 3 (Deep/SWS) | 20–40 min |
| REM Sleep | 10–60 min (increases each cycle) |
Ideal Bedtime by Wake-Up Time (5 cycles = 7.5 hrs)
| Item | Value |
|---|---|
| Wake 5:00 AM | Sleep by 9:15 PM |
| Wake 5:30 AM | Sleep by 9:45 PM |
| Wake 6:00 AM | Sleep by 10:15 PM |
| Wake 6:30 AM | Sleep by 10:45 PM |
| Wake 7:00 AM | Sleep by 11:15 PM |
| Wake 7:30 AM | Sleep by 11:45 PM |
| Wake 8:00 AM | Sleep by 12:15 AM |
Optimal Nap Lengths
| Item | Value |
|---|---|
| Power nap | 10–20 minutes |
| Short nap | 30 minutes |
| Full cycle nap | 90 minutes |
| Best nap window | 1:00–3:00 PM |
| Nap cutoff | Before 3:00 PM |
Tip: Use landscape orientation for wider tables
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