Sleep Calculator

Calculate optimal sleep and wake times based on sleep cycles

Age-Based Recommendations

Your Age

Weekly Sleep Schedule

Weekday Wake Time

Weekend Wake Time

Monday - Friday

Bed:

Wake: ( hrs)

Saturday - Sunday

Bed:

Wake: ( hrs)

Sleep Debt Calculator

Hours you actually slept last night

Recommended

You Got

Nightly Deficit:

Weekly Deficit:

Wake Up Time

Select your desired wake up time to see when you should go to bed

Bed Time

Select when you're going to bed to see optimal wake up times

You should go to bed at: You should wake up at:

Sleep Cycle Visualization

Each bar represents a 90-minute sleep cycle. More cycles = more deep sleep & REM.

Tip: A complete sleep cycle is 90 minutes. Waking up at the end of a cycle helps you feel more refreshed!

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How to Use

Step-by-step guide 3 steps

1 Select Wake-Up Time: Input the time you need to wake up (e.g., 7:00 AM).
2 Calculate Bedtime: Click "Calculate Sleep Cycles" to instantly receive the optimal times you should go to sleep, based on 90-minute intervals.
3 View Options: Review the recommended bedtimes (e.g., 10:00 PM, 11:30 PM). Calculate your sleep cycles now!

FAQ

Common questions 3 questions

What is a sleep cycle?

A full cycle of sleep, typically lasting 90 minutes, from light sleep to deep REM sleep. Waking between cycles makes you feel more refreshed.

Can I use this for naps?

Yes, you can calculate optimal nap times (e.g., 90 minutes) by treating the end time as your desired wake-up time.

Does the calculation include time to fall asleep?

Yes, the Sleep Calculator typically adds about 14 minutes to the cycle to account for the average time it takes to fall asleep.

Use Cases & Examples

Real-world applications 3 examples

Nightly Routine

Determine the precise time to start your bedtime routine to ensure you wake up at a favorable point in a sleep cycle.

Nap Scheduling

Find the optimal time for a quick 90-minute nap to avoid post-nap grogginess.

Health Optimization

Use the calculated times as a guide to achieve more consistent and restful sleep.