Sleep Calculator: Find Your Perfect Bedtime & Wake-Up Time

Our Sleep Calculator helps you align your alarm with your natural sleep cycles. Simply tell us when you want to wake up, and we’ll calculate the best times for you to go to sleep. Wake up feeling energized and ready to take on the day!

How to Use Our Best Time to Sleep and Wake Up Calculator

Using our tool is simple:

1. Choose Your Goal: Decide if you want to calculate your bedtime based on a set wake-up time, or find the best wake-up time if you're going to bed right now.
2. Enter Your Time: Input your desired wake-up time.
3. Get Your Results: Our calculator instantly provides you with several optimal bedtimes. These times account for the average 15 minutes it takes to fall asleep.

The Science Behind the 90-Minute Sleep Cycle

Our sleep is not one long, continuous state. Instead, we cycle through different stages of sleep, including light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. One full cycle lasts approximately 90 minutes.

The key to waking up refreshed is to wake up at the end of a sleep cycle, when your body is in a lighter stage of sleep. Our Sleep Calculator (90 minutes) bases its calculations on this principle.

• 5-6 Cycles (7.5 - 9 hours): The recommended amount for most adults.
• 4 Cycles (6 hours): A decent amount if you're short on time.
• 3 Cycles (4.5 hours): The minimum to get through the next day.*

By using our calculator, you avoid the jarring feeling of an alarm pulling you out of deep sleep.

How Much Sleep Do I Need? A Sleep Calculator by Age

Your sleep needs change throughout your life. While our calculator helps you optimize the sleep you get, it's important to know the recommended duration for your age group.

Age Group	Recommended Hours of Sleep
Newborns (0-3 months)	14-17 hours
Infants (4-11 months)	12-15 hours
Toddlers (1-2 years)	11-14 hours
Preschoolers (3-5 years)	10-13 hours
School-age (6-13 years)	9-11 hours
Teenagers (14-17 years)	8-10 hours
Young Adults (18-25)	7-9 hours
Adults (26-64)	7-9 hours
Older Adults (65+)	7-8 hours

Use this chart as a guideline and listen to your body to find the perfect amount of sleep for you.

The Power of Naps: Our Nap Calculator

Feeling a midday slump? A well-timed nap can boost your alertness and performance. Use these sleep cycle principles to plan the perfect nap:

• The Power Nap (20-25 minutes): This short nap keeps you in the lightest stages of sleep, providing a quick energy boost without post-nap grogginess.
• The Full Cycle Nap (90 minutes): This allows you to complete one full sleep cycle. You'll wake up feeling deeply refreshed and may experience a boost in creativity.

Avoid napping for 45-60 minutes, as you're likely to wake up during deep sleep, which can make you feel even more tired.

Frequently Asked Questions (FAQ)

Q: I just woke up. How do I use the sleep calculator to find out how much sleep I got?

A: To use our tool as a "sleep calculator: how much sleep did i get", simply think about what time you went to bed and what time you woke up. Count the hours and minutes between the two. Then, divide the total minutes by 90 to see how many full sleep cycles you completed. For example, 7.5 hours is 450 minutes, which equals exactly five 90-minute cycles.

Q: Why does the calculator suggest bedtimes that are 15 minutes earlier?

A: Most people don't fall asleep the second their head hits the pillow. Our calculator builds in an average of 15 minutes for you to drift off, ensuring your sleep cycles are properly aligned with your alarm.

Q: Is it better to get 6 hours or 6.5 hours of sleep?

A: According to sleep cycle science, it's often better to get 6 hours of sleep (four full 90-minute cycles) than 6.5 hours. Waking up after 6.5 hours means you'll likely be in the middle of a deep sleep cycle, leading to grogginess.

Q: Can this calculator help with jet lag?

A: Yes! By planning your new sleep schedule around 90-minute cycles, you can help your body adjust to a new time zone more efficiently.