To wake up at 6:30 am, you should go to sleep at

If you go to sleep at 9:30 pm, you should wake up at

6 Sleep Cycles
10:30 pm
9h 0m of sleep
Deep Sleep 1h 37m
Rem Sleep 2h 1m
5 Sleep Cycles
10:30 pm
7h 30m of sleep
Deep Sleep 1h 21m
Rem Sleep 1h 41m
4 Sleep Cycles
10:30 pm
6h 0m of sleep
Deep Sleep 1h 4m
Rem Sleep 1h 21m
3 Sleep Cycles
10:30 pm
4h 30m of sleep
Deep Sleep 0h 48m
Rem Sleep 1h 0m

Sleep Cycles

Everything you need to know about sleep cycles

Sleep lovers, if only we could wake up feeling refreshed every morning at the end of a sleep cycle. But let’s face it, reality bites: work, kids, life… they all conspire to drag us out of bed, often with the help of an annoying alarm clock.

If you often wake up feeling groggy, it may not be because you didn’t get enough slumber but because your sleep cycle was interrupted. The trick is to plan your bedtime around your desired wake-up time and aim to complete your last full cycle before your alarm goes off. That way, you’ll be ready to tackle the day with a spring in your step.

Sleep Cycles

What exactly is a sleep cycle?

When you’re in dreamland, your brain works hard to keep you snoozing soundly. It goes through different activity patterns based on your eye movements and muscle movement, also known as sleep cycles. There are four main stages of these cycles – the initial three stages of sleep are non-rapid-eye-movement (NREM) stages. The first two stages are considered light sleep stages, followed by the deep sleep stage in the third phase. And finally, the fourth phase is rapid eye movement (REM) sleep.

Sleep Cycles

How does a sleep cycle work?

The first stage of a sleep cycle is typically a light sleep stage where you may drift in and out of sleep and experience slower brain waves. The second stage is also considered a light sleep stage, but your brain waves become more rhythmic, and your body temperature and heart rate begin to decrease.

The third stage is the deep sleep stage, where your brain produces slow delta waves, and your body becomes fully relaxed. Finally, you enter the rapid eye movement (REM) sleep stage, where your eyes move rapidly, your breathing becomes irregular, and your brain waves become more active. According to medical experts, this is also the stage where most of your dreaming occurs.

Sleep Cycles

How many sleep cycles should you aim for to wake up feeling energised?

During a typical night’s shut-eye, you should go through about five to six sleep cycles, give or take, and they roughly last for 90 minutes. This means you should aim for around 7-9 hours of snoozing each night. Remember, the exact number of cycles can vary depending on the individual, as well as factors such as age, health, and lifestyle. So, don’t worry if you need more or less sleep cycles than someone else – it’s all about finding what works best for you and your body.

Sleep Cycles

Why is a good night's sleep important?

Ensuring you get enough sleep cycles each night is essential for allowing your brain and body to fully rest and recharge, which can help improve your overall health and well-being. Monday mornings, early school runs, and cold dog walks – when we’re not feeling our best, even the smallest tasks can feel like an uphill battle. So, let’s commit to prioritising catching Zzzs and aim for the optimum number of sleep cycles each night. Our Sleep Cycle Calculator is here to help – simply scroll back up to the top of the page to get started. You might even be ready to say goodbye to that much-needed cup of coffee in the morning…