Sleep Calculator

Calculate optimal bedtime and wake-up times based on sleep cycles for better rest.

When Should I Wake Up?
If I go to bed at a specific time
When you plan to fall asleep
When Should I Go to Bed?
If I need to wake up at a specific time
When you need to wake up
Sleep Cycle Information
Sleep Cycles
  • Each cycle lasts ~90 minutes
  • 4-6 cycles per night is optimal
  • Waking between cycles feels more refreshing
  • Avoid waking during deep sleep
Recommended Sleep Duration
  • Adults (18-64): 7-9 hours
  • Older Adults (65+): 7-8 hours
  • Teenagers: 8-10 hours
  • Children: 9-11 hours
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