Patient
Sleep Cycle Calculator — Wake Up Refreshed Instead of Groggy
Key Takeaway
The Sleep Tracker and Sleep-Wakeup Advisor skills calculate your optimal wake-up times based on 90-minute sleep cycles. Message your agent "goodnight" and get scientifically-timed alarm recommendations. Wake at the end of a cycle — not in the middle of deep sleep.
The Problem
You set your alarm for 7:00 AM because that's when you need to be up. You sleep at 11:30 PM. That's 7.5 hours — seems fine. But you wake up groggy, hit snooze three times, and drag through the morning.
Why? You woke up in the middle of a deep sleep cycle.
A complete sleep cycle lasts approximately 90 minutes and progresses through:
- Light sleep (N1) — 5-10 minutes
- Moderate sleep (N2) — 20 minutes
- Deep sleep (N3) — 20-40 minutes (worst time to wake)
- REM sleep — 10-30 minutes (best time to wake)
Waking during deep sleep causes sleep inertia — that groggy, disoriented, "I need 30 minutes and coffee before I'm human" feeling. Waking at the end of a cycle (after REM) feels dramatically better — even with less total sleep.
The Solution
The Sleep-Wakeup Advisor calculates optimal wake times aligned to your sleep cycles. The Sleep Tracker adds environment optimization, sleep journal, and long-term analysis.
The Process
Before bed:
View details
You: Goodnight, going to sleep now
Agent: Goodnight! Going to bed at 11:45 PM.
Adding 15 minutes to fall asleep → sleep onset ~12:00 AM.
⏰ WAKE-UP RECOMMENDATIONS:
🥇 Most recommended: 7:30 AM (5 cycles = 7.5 hours)
Best balance of rest and cycles
Alternative options:
🥈 6:00 AM (4 cycles = 6 hours)
Less sleep but you'll feel alert — good if early meeting
🥉 9:00 AM (6 cycles = 9 hours)
Maximum recovery — only if schedule allows
⚠️ 4:30 AM (3 cycles = 4.5 hours)
Emergency only — not sustainable
Set your alarm for 7:30. Sleep well 🌙
Sleep environment tips:
View details
You: I keep waking up at 3 AM. Any advice?
Agent:
## 3 AM Waking — Common Causes & Fixes
Most likely causes (in order):
1. TEMPERATURE — Room too warm. Core body temp drops at
3 AM naturally. If your room is above 20°C, your body
can't cool enough for deep sleep maintenance.
Fix: Set room to 18°C. Sounds cold, you'll sleep
better with a warm blanket in a cool room.
2. BLOOD SUGAR — If you ate a high-sugar/high-carb
dinner, blood sugar crashes around 3 AM, triggering
cortisol (your alert hormone).
Fix: Add protein or fat to your evening meal. A
small snack before bed (handful of nuts, cheese) can
stabilize overnight glucose.
3. ALCOHOL — Even moderate drinking disrupts sleep
architecture in the second half of the night. You
fall asleep fine, then wake at 3 AM as your body
processes alcohol.
Fix: Stop alcohol 3 hours before bed. Or track
which nights you drink vs which nights you wake.
4. LIGHT — Any light exposure (phone checking, bathroom
light, streetlight through curtains) during a brief
natural awakening can prevent re-entry to sleep.
Fix: Blackout curtains. Phone on silent in another
room. Nightlight in bathroom (red/amber, never white).
5. STRESS/ANXIETY — Cortisol surge. The classic "mind
racing at 3 AM" pattern.
Fix: Keep a notepad by the bed. Write the thought
down. Your brain will let go if it knows the thought
is captured somewhere.
Try temperature first — it's the most common cause
and the easiest to fix. Track for one week.
Sleep journal analysis (after weeks of data):
View details
Agent:
## Sleep Pattern Analysis (4 weeks)
Average sleep: 6.8 hours (target: 7.5-8)
Average quality rating: 6.2/10
Consistent bedtime: No (range: 10:30 PM - 1:15 AM ⚠️)
KEY FINDING: Bedtime consistency matters more than
duration for your data.
Your BEST sleep nights (quality 8-9/10):
- Bedtime between 11:00-11:30 PM
- No screens after 10:30 PM
- No alcohol
- Room temp: 18-19°C (you mentioned AC on these nights)
Your WORST sleep nights (quality 3-5/10):
- Bedtime after midnight (5 of 7 worst nights)
- Phone in bed (you mentioned "scrolling" on these)
- Alcohol within 3 hours of bed (4 of 7 worst)
ONE CHANGE: Set a "bedtime alarm" at 11:00 PM.
Not to sleep immediately — to start your wind-down.
Phone goes to another room. This single change predicts
+1.5 quality points based on your own data.
The Results
| Metric | Random Alarm | Sleep Tracking App | AI Sleep Coach |
|---|---|---|---|
| Wake timing | Random (often mid-cycle) | Some cycle tracking | Precise cycle alignment |
| Environment advice | No | Basic tips | Personalized to your data |
| Pattern detection | No | Charts (you interpret) | Analyzed + explained |
| Root cause analysis | No | No | Yes (temperature, diet, alcohol) |
| Persistent coaching | No | No | Learns your patterns over weeks |
| Cost | Free (but groggy) | $5-10/month | Free |
Setup on MrChief
yamlShow code
skills:
- sleep-tracker
- sleep-wakeup-advisor
- health-guardian # For Apple Watch sleep data integration
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