Find your best bedtime or wake-up time and get healthy sleep tips.
Perfect for students, night owls, and early birds!
Each sleep cycle lasts about 90 minutes. Waking up at the end of a cycle helps you feel more refreshed.
Most adults need 7-9 hours of sleep per night. Quality is just as important as quantity.
Create a consistent bedtime routine and keep your bedroom cool (65-68°F), dark, and quiet for optimal sleep quality.
Avoid screens 1-2 hours before bedtime. Blue light can interfere with sleep hormones.
Essential for physical recovery and immune system function. Occurs in the first half of the night.
Important for memory consolidation and emotional processing. Increases in the second half of the night.
Sleep cycles through light, deep, and REM stages multiple times per night.
Keep your bedroom cool (65-68°F), dark, and quiet for optimal sleep quality.
Use apps or devices to monitor your sleep patterns and identify areas for improvement.