Sleep Calculator
Optimize your sleep schedule based on natural sleep cycles. Calculate ideal bedtimes and wake-up times for better rest.
Sleep Calculation Mode
Choose what you want to calculate
Sleep Parameters
Enter your sleep information
Average time it takes you to fall asleep
Sleep Cycle Information
Understanding your sleep patterns
Sleep Stages
• Light Sleep (N1): 5% of cycle
• Deep Sleep (N2): 45% of cycle
• Deepest Sleep (N3): 25% of cycle
• REM Sleep: 25% of cycle
Sleep Cycle Facts
• Each cycle lasts ~90 minutes
• 4-6 cycles per night is optimal
• Waking mid-cycle causes grogginess
• REM sleep increases toward morning
Sleep Hygiene Tips
• Keep consistent sleep schedule
• Avoid screens 1 hour before bed
• Cool, dark, quiet environment
• No caffeine 6+ hours before bed
• Exercise regularly, but not late
Sleep Recommendations by Age
* Recommendations from the National Sleep Foundation. Individual needs may vary.