Sleep Calculator

Optimize your sleep schedule with science-based recommendations. Calculate the best bedtime and wake time based on natural sleep cycles for better rest and recovery.

Find Bedtime Find Wake Time

When do you need to wake up?

Wake Time * Enter your desired wake time

Time to Fall Asleep

minutes

How long it typically takes you to fall asleep

Sleep Preferences

Age Group Different age groups have different sleep needs

Current Sleep Quality

What's your sleep goal?

Optimal Sleep 7-9 hours for best recovery

Minimum Sleep 6-7 hours when time is limited

Extended Sleep 8-10 hours for recovery

Your Optimal Sleep Schedule

Sleep Cycle Timeline

Light Sleep

Deep Sleep

REM Sleep

Sleep Quality Tips

Optimize Your Sleep Environment

Temperature

Keep your bedroom between 60-67°F (15-19°C) for optimal sleep.

Darkness

Use blackout curtains or eye masks to block out light.

Quiet

Minimize noise or use white noise machines or earplugs.

Comfort

Invest in a comfortable mattress and pillows that support your sleep position.

Sleep Cycles Explained

A complete sleep cycle lasts about 90 minutes and 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 (18-64): 7-9 hours
Teenagers: 8-10 hours
Older Adults (65+): 7-8 hours

Sleep Hygiene

Good sleep hygiene includes maintaining a consistent sleep schedule, avoiding caffeine late in the day, and creating a relaxing bedtime routine.