Sleep Calculator
Calculate optimal bedtime and wake-up times for better sleep quality
Sleep Calculator
Calculate optimal bedtime and wake-up times based on sleep cycles. The average sleep cycle is 90 minutes, and it's best to wake up at the end of a cycle to feel refreshed.
⏰ When should I go to bed?
🌙 Recommended Bedtimes
If you want to wake up at 6:30 AM
You should try to fall asleep at one of the following times:
Sleep Duration Recommendations
🛏️ If you want to go to bed now...
Current time:
If you go to sleep now, you should wake up at one of these times:
☀️ Recommended Wake-up Times
💡 Sleep Tips
• It takes the average person 14 minutes to fall asleep
• A complete sleep cycle is about 90 minutes
• Waking up between cycles helps you feel refreshed
📚 Understanding Sleep Cycles
Sleep Cycles
Sleep occurs in cycles of about 90 minutes. Each cycle includes light sleep, deep sleep, and REM sleep. Waking up at the end of a cycle helps you feel more refreshed.
Recommended Sleep Duration
Adults typically need 7-9 hours of sleep per night. This equals about 5-6 complete sleep cycles. Consistency in sleep schedule is key for good sleep quality.
Sleep Hygiene
Maintain a cool, dark, and quiet bedroom. Avoid screens for 1 hour before bed, and try to go to sleep and wake up at the same time every day.
How This Calculator Works
This sleep calculator is based on the idea that sleep occurs in cycles of approximately 90 minutes. During each cycle, you progress through different stages of sleep including light sleep, deep sleep, and REM (Rapid Eye Movement) sleep.
The calculator assumes it takes the average person about 14 minutes to fall asleep, so it factors in this "sleep latency" time. By timing your sleep to complete full cycles, you're more likely to wake up feeling refreshed rather than groggy.
Sleep Stage Breakdown
- Stage 1 (Light Sleep): Transition from wake to sleep, easily awakened
- Stage 2 (Light Sleep): Body temperature drops, heart rate slows
- Stage 3 (Deep Sleep): Physical restoration and growth hormone release
- REM Sleep: Mental restoration, dreaming, memory consolidation