Sleep Calculator
The Sleep Calculator helps you find the best times to go to bed or wake up based on sleep cycles. Each sleep cycle lasts about 90 minutes, and waking up at the end of a cycle helps you feel refreshed. The calculator avoids interrupting deep sleep stages, reducing grogginess.
Calculation Method
Wake Up Time
Sleep Preferences
Sleep Calculator: Find Your Perfect Bedtime & Wake-Up Time
Struggling with grogginess in the mornings? Our sleep calculator helps you determine the best bedtime or ideal wake-up time based on natural 90-minute sleep cycles. By aligning your sleep schedule with these cycles, you’ll wake up feeling refreshed instead of tired.
How to Use the Sleep Calculator
Choose Your Calculation Method:
“I want to wake up at…”: Calculates when you should go to bed
“I want to go to bed at…”: Calculates when you should wake up
Enter Your Time: Input either your desired bedtime or wake-up time.
Adjust Preferences:
Time to Fall Asleep (typically 10-20 minutes)
Sleep Cycles (5 cycles = 7.5 hours recommended)
Get Your Results: See multiple sleep options based on 4-6 sleep cycles.
Why Follow Sleep Cycles?
✔ 90-minute cycles: Your body naturally progresses through light sleep, deep sleep, and REM stages.
✔ Wake up refreshed: Avoid grogginess by waking between cycles (not during deep sleep).
✔ Science-backed: Based on sleep research from the National Sleep Foundation.
Sample Sleep Schedule
| Wake-Up Time | Recommended Bedtimes |
|---|---|
| 6:30 AM | 10:46 PM (5 cycles) |
| 7:00 AM | 11:16 PM (5 cycles) |
Frequently Asked Questions
Q: How many sleep cycles do I need?
A: Most adults need 5 cycles (7.5 hours). Teens may need 6 cycles (9 hours).
Q: Why do I still feel tired after 8 hours?
A: You might be waking up mid-cycle. Try adjusting by ±30 minutes.
Q: Is this calculator good for shift workers?
A: Yes! Use it to plan naps or irregular sleep schedules.
Pro Tip: For the best sleep quality, avoid screens 1 hour before your calculated bedtime.