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Calculate optimal bedtime and wake time based on sleep cycles

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Understanding Sleep Cycles

How Sleep Cycles Work

Sleep occurs in cycles of approximately 90 minutes. Each cycle consists of different sleep stages, including 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.

Sleep Stages

  • Stage 1 (5%): Light sleep, easy to wake
  • Stage 2 (45%): Deeper light sleep
  • Stage 3 (25%): Deep sleep, physical restoration
  • REM (25%): Dreaming, memory consolidation

Recommended Sleep Duration

  • Adults (18-64): 7-9 hours
  • Teens (14-17): 8-10 hours
  • Older adults (65+): 7-8 hours

Tips for Better Sleep

  1. Maintain a consistent sleep schedule
  2. Create a relaxing bedtime routine
  3. Keep bedroom cool, dark, and quiet
  4. Avoid screens 1 hour before bed
  5. Limit caffeine after 2 PM
  6. Exercise regularly, but not close to bedtime