Sleep Calculator

Calculate the optimal times to fall asleep or wake up based on your sleep cycles

Sleep Time Calculator

OR

Recommended Times

Enter a time above to see recommendations

How It Works

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 refreshed and alert.

Tips for Better Sleep:

  • • Most adults need 7-9 hours of sleep (4-6 cycles)
  • • It typically takes 10-20 minutes to fall asleep
  • • Avoid screens 1 hour before bedtime
  • • Keep your bedroom cool, dark, and quiet
  • • Maintain consistent sleep and wake times