Sleep Calculator

Find your optimal sleep schedule

Sleep Calculator

Sleep Cycles

Each sleep cycle lasts about 90 minutes. Waking up at the end of a cycle helps you feel more refreshed.

Recommended Bedtimes

00:45

4 sleep cycles • 6.0 hours of sleep

Including 15 minutes to fall asleep

23:15Recommended

5 sleep cycles • 7.5 hours of sleep

Including 15 minutes to fall asleep

21:45

6 sleep cycles • 9.0 hours of sleep

Including 15 minutes to fall asleep

Sleep Tips

  • • Aim for 6-8 hours of sleep per night
  • • Keep a consistent sleep schedule
  • • Avoid screens 1 hour before bedtime
  • • Keep your bedroom cool and dark

Understanding Sleep Cycles

How Sleep Cycles Work

Sleep occurs in cycles of approximately 90 minutes. Each cycle includes light sleep, deep sleep, and REM sleep. Waking up at the end of a cycle (rather than in the middle) helps you feel more alert and refreshed.

Recommended Sleep Duration

  • • Adults (18-64): 7-9 hours
  • • Young Adults (18-25): 7-9 hours
  • • Older Adults (65+): 7-8 hours
  • • Teenagers (14-17): 8-10 hours

Better Sleep Tips

  • • Maintain a consistent sleep-wake schedule
  • • Create a relaxing bedtime routine
  • • Keep your bedroom between 60-67°F (15-19°C)
  • • Avoid caffeine 6 hours before bedtime
  • • Exercise regularly, but not close to bedtime
  • • Limit daytime naps to 20-30 minutes
  • • Use blackout curtains or eye masks
  • • Consider white noise or earplugs