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Sleep Calculator
Calculate optimal sleep and wake times based on natural sleep cycles to feel more refreshed and energized.
Recommended Times
Times include ~15 minutes to fall asleep
Understanding Sleep Cycles
90
90-Minute Cycles
Each complete sleep cycle lasts approximately 90 minutes and includes light sleep, deep sleep, and REM stages.
5-6
Complete Cycles Needed
Most adults need 5-6 complete sleep cycles (7.5-9 hours) for optimal rest and cognitive function.
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Wake Between Cycles
Waking at the end of a sleep cycle (during light sleep) helps you feel more refreshed and alert.
Recommended Sleep by Age
| Age Group | Recommended Sleep | Sleep Cycles |
|---|---|---|
| Teenagers (14-17) | 8-10 hours | 5-7 cycles |
| Young Adults (18-25) | 7-9 hours | 5-6 cycles |
| Adults (26-64) | 7-9 hours | 5-6 cycles |
| Older Adults (65+) | 7-8 hours | 5-6 cycles |
Tips for Better Sleep
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Keep a consistent sleep schedule, even on weekends
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Avoid screens 1 hour before bedtime
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Keep your bedroom cool, dark, and quiet
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Limit caffeine after 2 PM
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Exercise regularly, but not too close to bedtime
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Create a relaxing pre-sleep routine