Sleep happens in 90-minute cycles. Waking up at the end of a cycle (not in the middle of one) is why some mornings feel easy and others feel brutal. Enter when you need to wake up, and we'll count backwards.
Allow about 15 minutes to fall asleep — the times above already include it. Most adults need about 8 hours (5–6 cycles).
Cadence turns your sleep, calendar, and recovery into a daily briefing: when to train, focus, eat, and wind down.
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