Advanced Sleep Calculator
Optimize your sleep schedule based on sleep science
Sleep Calculator
Calculate the best times to wake up or go to sleep based on sleep cycles. Each sleep cycle lasts about 90 minutes, and waking up between cycles helps you feel more refreshed.
Calculate Your Wake-Up Time
Calculate Your Bedtime
Understanding Sleep Cycles
Sleep occurs in cycles of approximately 90 minutes each, consisting of different stages:
NREM Stage 1
Light sleep, easy to wake
NREM Stage 2
Body temperature drops
NREM Stage 3
Deep sleep, restoration
REM Sleep
Dreaming, memory consolidation
Waking up at the end of a complete sleep cycle (every 90 minutes) rather than during deep sleep can help you feel more refreshed, even if you've slept for fewer hours.
Healthy Sleep Guidelines
Recommended Sleep Duration
- Adults (18-64 years): 7-9 hours
- Older adults (65+ years): 7-8 hours
- Teenagers (14-17 years): 8-10 hours
- School-age (6-13 years): 9-11 hours
Signs of Quality Sleep
- Falling asleep within 15-20 minutes
- Sleeping through the night without waking
- Waking up feeling refreshed
- Feeling alert throughout the day
Tips for Better Sleep
Consistent Schedule
Go to bed and wake up at the same time every day, even on weekends.
Restful Environment
Keep your bedroom cool, quiet, and dark. Consider blackout curtains and white noise machines.
Limit Screen Time
Avoid electronic devices at least 1 hour before bedtime as blue light disrupts melatonin production.
Watch What You Consume
Avoid caffeine, nicotine, and large meals close to bedtime. Alcohol may help you fall asleep but disrupts sleep quality.
Relaxation Techniques
Practice meditation, deep breathing, or gentle stretching before bed to calm your mind and body.
Daytime Habits
Regular exercise and exposure to natural light during the day can improve sleep quality at night.