Free sleep tool
Sleep smarter with cycle timing.
Waking up in the middle of a 90-minute cycle leaves you groggy. Time your sleep to hit the light stage.
Based on 90-minute sleep cycles + 14 min to fall asleep · Times shown in UTC (UTC)
Tonight's sleep tip
Caffeine has a 5–7 hour half-life — stop after 2 PM for better rest.
Brain health connection
Quality sleep is the number 1 factor in cognitive health. During deep sleep, your brain flushes toxic proteins and consolidates memories. Wind down with a word game instead of scrolling social media — it lowers cortisol and primes your mind for rest.
Play a quick word puzzle before bed