Sleep Calculator
Calculate your optimal bedtime or wake-up time based on sleep cycles. Each sleep cycle lasts about 90 minutes, and a good night's sleep consists of 5-6 complete sleep cycles.
Wake Up Time
Bedtime
Sleep Length
Your Sleep Times
If you go to bed at -, you should try to wake up at one of these times:
Sleep Cycle Chart
| Sleep Cycles | Total Sleep Time | Description |
|---|---|---|
| 4 cycles | 6 hours | Minimum recommended for adults |
| 5 cycles | 7.5 hours | Average recommended sleep |
| 6 cycles | 9 hours | Optimal for most adults |
| 7 cycles | 10.5 hours | Recommended for teens and recovery |
About the Sleep Calculator
Our sleep calculator helps you determine the best time to go to bed or wake up based on your natural sleep cycles. By waking up at the end of a sleep cycle (when you're in the lightest sleep phase), you'll feel more refreshed and alert.
Understanding Sleep Cycles
A sleep cycle lasts about 90 minutes and consists of four stages: three stages of non-REM (NREM) sleep and one stage of REM (rapid eye movement) sleep. Completing full sleep cycles is more important than the total hours slept.
Stages of Sleep:
- Stage 1 (NREM1): Light sleep, transition between wakefulness and sleep (1-5 minutes)
- Stage 2 (NREM2): Deeper sleep, body temperature drops and heart rate slows (10-25 minutes)
- Stage 3 (NREM3): Deep sleep, most restorative stage (20-40 minutes)
- REM Sleep: Dreaming occurs, brain activity similar to being awake (10-60 minutes)
How to Use This Calculator
Choose one of three calculation methods:
- Wake Up Time: Calculate optimal wake-up times based on when you go to bed
- Bedtime: Calculate optimal bedtimes based on when you want to wake up
- Sleep Length: Calculate when you'll wake up based on bedtime and desired sleep duration
Tips for Better Sleep
- Maintain a consistent sleep schedule, even on weekends
- Create a relaxing bedtime routine
- Keep your bedroom cool, dark, and quiet
- Limit screen time before bed
- Avoid caffeine and large meals before bedtime
- Exercise regularly, but not too close to bedtime