Sleep cycles: The tool assumes ~90 minutes per cycle. Waking between cycles feels groggier than waking at a cycle boundary.
Latency: Adds ~15 minutes for falling asleep. If you usually conk out faster/slower, mentally adjust by ±5–10 minutes.
Best picks: 5–6 cycles (7.5–9 hours + latency) are ideal for most adults; 4 cycles (6 hours + latency) is a workable minimum.
Examples: Need to wake at 06:30? Try bedtimes ~21:45, 23:15, 00:45, or 02:15.
Consistency: Keeping a steady schedule beats occasional long sleeps. Avoid caffeine and screens late.
Limitations: This is a planning aid, not medical advice. Individual needs vary (age, health, shift work).
How times are computed
Wake → Bed: Bedtime = Wake − (Cycles × 90 min + 15 min latency).
Bed → Wake: Wake time = Bed + (Cycles × 90 min + 15 min latency).
We show options for 3–6 cycles to cover short and full-rest choices.
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