Sleep Routine Calculator

Sleep happens in roughly 90-minute cycles, and it takes about 14 minutes on average to fall asleep. Waking at the end of a full cycle (not mid-cycle) usually feels far more refreshing. The first three options cover night sleep (three cycles or more); for a daytime nap, use the “nap” tab.

A daytime nap follows a different rule than night sleep: aim to wake before deep sleep begins (about 10–20 minutes) or after one complete 90-minute cycle. Waking somewhere between 30 and 60 minutes usually lands mid-deep-sleep and leaves you groggy.

If you nap right now (15:18 Tehran time), set your alarm for one of these times:

1. 15:42 10 minute nap · Micro nap
   The shortest option: light sleep only, a quick lift in alertness with no grogginess. Fine
2. 15:52 20 minute nap · Power nap
   The best-known nap length: maximum alertness gain, still before deep sleep starts. Recommended
3. 16:02 30 minute nap · Edge of deep sleep
   You wake right as deep sleep sets in, so you may feel groggy for a while. May feel groggy
4. 16:32 60 minute nap · Longer nap
   Helpful for memory, but it ends mid-deep-sleep and usually comes with grogginess. May feel groggy
5. 17:02 90 minute nap · One full cycle
   One complete sleep cycle: you wake at a cycle boundary with no grogginess, but it takes longer. Recommended

These times include about 14 minutes to fall asleep. The 20-minute and 90-minute naps are marked “Recommended”. Try to nap in the early afternoon — a late nap can disrupt your night sleep.