Ramadan Suhoor, Taraweeh & Biphasic Sleep Cycle Planner Calculator

Balance night core sleep cycles, Suhoor wake window, post-dawn sleep, and afternoon nap to hit 5 total cycles (7.5h).

Night Core Bedtime Before Suhoor
11:15 PM
Total Daily Biphasic Sleep Hours 6.5 hrs/day
Daily 90-Min Cycle Equivalents 4.33 cycles
Post-Fajr Morning Sleep Block 1.5 hrs
Inputs
⚡ Scenarios:
hr (24h)
Pre-dawn Suhoor wake-up hour in 24-hour format (e.g., 4.0 = 4:00 AM).
cycles
Complete 90-minute cycles before Suhoor (e.g., 3 cycles = 4.5 hrs from 11:15 PM to 4:00 AM).
cycles
Complete 90-minute cycles after Fajr/Suhoor before work/school (1 cycle = 1.5 hrs).
min
Afternoon Qailulah / power nap duration in minutes (20–30 min or 90 min).
Results & Graph
Night Core Bedtime Before Suhoor
11:15 PM
Total Daily Biphasic Sleep Hours
6.5 hrs/day
Daily 90-Min Cycle Equivalents
4.33 cycles
Post-Fajr Morning Sleep Block
1.5 hrs

Night Core Bedtime Before Suhoor

Graph 1 • 90-Minute Cycle Alarm Options & 5-Cycle N3/REM Hypnogram Aligns your bedtime and alarm with the end of a 90-minute cycle so you wake from light/REM sleep instead of deep N3 sleep.
90-Minute Ultradian Sleep Cycle Options & N1/N2/N3/REM Hypnogram 6 CYCLES • 9.0 HRS (RECOVERY) 6.5 hrs/day Max HGH & athletic repair 🌟 PRIMARY TARGET (100 A+) 11:15 PM Night Core Bedtime Before Suho 4 CYCLES • 6.0 HRS (MINIMUM) 4.33 cycles Post-Fajr Morning : 1.5 hrs 5-Cycle Sleep Architecture (N3 Deep Slow-Wave Peaks Early → REM Dream Peaks Before Dawn) Cycle 1 (1.5h)Cycle 2 (3.0h)Cycle 3 (4.5h)Cycle 4 (6.0h)Cycle 5 (7.5h)
Graph 2 • Sleep Score (0–100) & REM Consolidation by Cycle Count Compares 5-cycle (7.5h) and 6-cycle (9.0h) optimal sleep against 4-cycle and mid-cycle interruption.
0 pts 55.00 pts 110.0 pts --- REM Memory % 73 4 Cyc (6h) 100 5 Cyc (7.5h) 100 6 Cyc (9h) 45 3 Cyc (4.5h) 52 Mid-Cycle
Graph 3 • National Sleep Foundation Recommended Hours Across Lifespan Benchmarks recommended total daily sleep from infancy and childhood through adulthood.
0h 7.43h 14.85h 13.50 Infant 12.50 Toddler 10 Child 6-12 9 Teen 14-17 7.50 Adult 18-64 7.50 Senior 65+
Summary: To complete 3 cycles (4.5h) before a 4:00 AM Suhoor wake-up, go to sleep at 11:15 PM; combined with 1 post-Fajr cycle(s) and a 30m afternoon Qailulah nap, your daily total is 6.5 hrs (4.3 cycle equivalents).
Summary: To complete 3 cycles (4.5h) before a 4:00 AM Suhoor wake-up, go to sleep at 11:15 PM; combined with 1 post-Fajr cycle(s) and a 30m afternoon Qailulah nap, your daily total is 6.5 hrs (4.3 cycle equivalents).
⚡ Send result to: Bedtime & Sleep Cycle →Days Until Christmas →Date Difference →
Interactive chart & math engine powered by CalculatorGraph

Formula & Mathematical Methodology: Ramadan Biphasic Sleep Formula

TotalSleepHours = (NightCoreCycles × 1.5) + (PostDawnCycles × 1.5) + (AfternoonNapMin / 60)
TotalSleepHours = (NightCoreCycles × 1.5) + (PostDawnCycles × 1.5) + (AfternoonNapMin / 60)
  • suhoorWakeHour24: Pre-dawn Suhoor wake-up hour in 24-hour format (e.g., 4.0 = 4:00 AM).
  • nightCoreSleepCycles: Complete 90-minute cycles before Suhoor (e.g., 3 cycles = 4.5 hrs from 11:15 PM to 4:00 AM).
  • postDawnSleepCycles: Complete 90-minute cycles after Fajr/Suhoor before work/school (1 cycle = 1.5 hrs).
  • afternoonNapMinutes: Afternoon Qailulah / power nap duration in minutes (20–30 min or 90 min).

Rounding: Time-of-day outputs format to 12-hour AM/PM clock notation; countdown intervals report exact integer days, weeks, and hours.

Worked Example: Ramadan Biphasic Sleep Worked Example

Balance night core sleep cycles, Suhoor wake window, post-dawn sleep, and afternoon nap to hit 5 total cycles (7.5h).

  1. Select your wake-up time, sleep cycle target, or upcoming milestone countdown window.
  2. Evaluate the cycle or calendar equation: TotalSleepHours = (NightCoreCycles × 1.5) + (PostDawnCycles × 1.5) + (AfternoonNapMin / 60).
  3. Review the primary target time/countdown, supporting checkpoints, and 3 custom SVG diagrams.
Result: Computes Ramadan Biphasic Sleep via TotalSleepHours = (NightCoreCycles × 1.5) + (PostDawnCycles × 1.5) + (AfternoonNapMin / 60).

Frequently Asked Questions

How does the Ramadan Suhoor, Taraweeh & Biphasic Sleep Cycle Planner Calculator work?

It evaluates TotalSleepHours = (NightCoreCycles × 1.5) + (PostDawnCycles × 1.5) + (AfternoonNapMin / 60) directly in your browser and updates three custom SVG visualizations as you adjust any input.

Why do 90-minute sleep cycles matter for waking up alert?

Each 90-minute sleep cycle progresses through light sleep (N1/N2), deep slow-wave sleep (N3), and REM sleep. Waking at the end of a cycle avoids deep-sleep inertia grogginess.

Does this calculator run privately in my browser?

Yes. All calculations run 100% locally on your device with zero server uploads.

Health & Fitness · Sleep & Circadian Science

Ramadan Suhoor, Taraweeh & Biphasic Sleep Cycle Planner Calculator: inputs, method, and how to read the result

Balance night core sleep cycles, Suhoor wake window, post-dawn sleep, and afternoon nap to hit 5 total cycles (7.5h).

Choose inputs for the case you are checking

The defaults are illustrative. Replace them with values for your case and keep the units shown beside each field.

  • Suhoor Wake Hour24: Pre-dawn Suhoor wake-up hour in 24-hour format (e.g., 4.0 = 4:00 AM).
  • Night Core Sleep Cycles: Complete 90-minute cycles before Suhoor (e.g., 3 cycles = 4.5 hrs from 11:15 PM to 4:00 AM).
  • Post Dawn Sleep Cycles: Complete 90-minute cycles after Fajr/Suhoor before work/school (1 cycle = 1.5 hrs).
  • Afternoon Nap Minutes: Afternoon Qailulah / power nap duration in minutes (20–30 min or 90 min).

What the calculation includes

With the default values shown, Night Core Bedtime Before Suhoor is 11:15 PM. The calculation follows Ramadan Biphasic Sleep Formula; the formula and variable definitions above show how the inputs combine.

One-input check: With the other defaults held constant, changing Suhoor Wake Hour24 from 4 hr (24h) to 5 hr (24h) changes Night Core Bedtime Before Suhoor from 11:15 PM to 12:15 AM. This is a comparison inside the calculator's stated model, not a prediction.

Where to use caution

  • Sleep cycle calculations use the standard 90-minute ultradian NREM/REM cycle (Aserinsky & Kleitman; National Sleep Foundation).
  • Individual sleep cycle lengths vary between 80 and 110 minutes; treat cycle-aligned times as practical estimates, not medical advice.

Scope: Global NSF, AASM & ISO 8601 Standard Check the assumptions and limitations against your situation before relying on the estimate.

More in Health & Fitness: Bedtime & 90-Minute Sleep Cycle Calculator (Wake-Up Finder, Age Guide & Daily Circadian Plan), Days Until Christmas Countdown Calculator (Weeks, Weekends, Shopping Days & Christmas Eve), Date Difference & Business Days Calculator.