SleepSync

Plan your sleep around natural cycles

Sleep Window Calculator

Desired wake-up time

Or preferred bedtime

Sleep cycles needed

Sleep Cycle Timeline

Enter your wake time to see cycle visualization

Afternoon Nap Calculator

Short naps (20 minutes) boost alertness. Full cycles (90 minutes) include REM sleep.

Available from

Better Bedtime Routine

90 min before: Stop screens or use blue light filter
60 min before: Dim lights, quiet activities
30 min before: Room temperature 65-68°F
0 min: No caffeine after 2 PM

Common Sleep Mistakes

Waking during deep sleep: You feel groggy. Try shifting bedtime by 30 minutes earlier or later.
Hitting snooze repeatedly: This fragments sleep. Set your alarm for a time within a light sleep phase.
Irregular weekend schedules: Changing wake times by more than 2 hours disrupts your rhythm.

Your Saved Schedules

No saved schedules yet. Calculate a window and save it.