Sleep Calculator

Find your perfect sleep schedule for optimal rest

This calculator helps you determine the best times to go to sleep or wake up based on natural sleep cycles. Waking up between cycles helps you feel more refreshed and energized.

Calculate Your Sleep Times

I want to calculate:

I need to wake up at:

I plan to go to bed at:

How long it takes to fall asleep (minutes):

Number of sleep cycles (90 minutes each):

Your Sleep Schedule

Based on your inputs, here are your optimal sleep times:

If you want 5 sleep cycles (7.5 hours):

Go to bed at: 11:15 PM

Wake up at: 6:45 AM

If you want 4 sleep cycles (6 hours):

Go to bed at: 12:45 AM

Wake up at: 6:45 AM

If you want 6 sleep cycles (9 hours):

Go to bed at: 9:45 PM

Wake up at: 6:45 AM

Sleep Tip

Waking up between sleep cycles (every 90 minutes) helps you feel more refreshed. Try to avoid waking up in the middle of a deep sleep cycle.

💤 Understanding Sleep Cycles

A complete sleep cycle lasts about 90 minutes and consists of four stages: light sleep, deep sleep, and REM sleep. Completing full cycles helps you wake up feeling refreshed.

⏰ Optimal Sleep Duration

Most adults need 7-9 hours of sleep per night, which equals 5-6 complete sleep cycles. The exact amount varies by individual and age.

🌙 Sleep Quality Tips

Maintain a consistent sleep schedule, avoid screens before bed, create a relaxing bedtime routine, and keep your bedroom cool and dark.