Start your day with energy!
If you go to bed at 11:00 PM, these are the best times to wake up. We've added 15 minutes for the average time it takes to fall asleep.
Full Recharge
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sync 6 Cycles
Recommended
Maximum cognitive recovery and physical repair. Great if you need extra rest.
Sweet Spot
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sync 5 Cycles
Recommended
The ideal balance for most adults — 7.5 hours aligns perfectly with the recommended 7+ hours of sleep.
Light Rest
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sync 4 Cycles
Acceptable
Functional rest. You may feel slight fatigue in the late afternoon.
Emergency
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sync 3 Cycles
Short Rest
Emergency rest only. Complement with a Nap for best results.
Why these times?
90-Minute Cycles
Humans sleep in cycles of 90 minutes. Waking up in the middle of a cycle makes you feel groggy (sleep inertia).
The Golden Rule
Aim for 5 or 6 cycles for a perfect rest. Waking at the end of a complete cycle means you transition naturally from light sleep, avoiding the grogginess of interrupted deep sleep.
Sleep Onset
We've factored in the average 15 minutes it takes to actually fall asleep once your head hits the pillow.
Pro Sleep Tip
To maintain your circadian rhythm, try to wake up at the same time every day, even on weekends. Your body will thank you for the consistency!
Read more tipsOptimized with sleep cycle science