How does it work? Choose when you want to wake up (e.g., 7:00 AM), select how long you want to sleep (e.g., 7.5 hours for 5 cycles), and enter your fall-asleep time (usually 15 minutes). We'll tell you the best bedtime!
What's a Sleep Cycle? Sleep consists of 90-minute cycles including light sleep, deep sleep, and REM (dream) stages. Choosing 5 cycles (7.5 hours) means you'll wake up at the end of a cycle, feeling refreshed. Fall-asleep time (the time it takes to fall asleep after going to bed) is also considered.
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A sleep cycle is a 90-minute period during which sleep progresses through stages of light sleep, deep sleep, and REM (dream) sleep. Waking up at the end of a cycle makes you feel refreshed and energized. For example, if you want to sleep for 5 cycles (7.5 hours), you can calculate your ideal bedtime, including fall-asleep time (typically 10-20 minutes). Our tool helps you plan the perfect sleep schedule by selecting the number of cycles.
A sleep calculator analyzes your sleep cycles to determine the best bedtime and wake-up times. Each cycle lasts about 90 minutes, and waking up at the end of a cycle feels more refreshing. This tool creates a personalized sleep plan based on your fall-asleep time and desired sleep duration.
Using a sleep calculator is easy. Simply decide whether you want to wake up at a specific time or find out when to wake up based on when you'll sleep. Set your wake-up time or current time, adjust how long it takes you to fall asleep (typically 10-20 minutes), and choose how many sleep cycles you want (5 cycles or 7.5 hours is generally ideal for adults). The calculator will tell you exactly when to go to bed or when to set your alarm for optimal refreshment.
A sleep calculator is most useful when planning for early mornings, ensuring you wake up refreshed for important events, or helping reset your sleep schedule. It's also beneficial when you need to wake up during a period when you would typically be in deep sleep. By following the recommended bedtime, you can improve sleep quality and wake up feeling more energized.
Sleep requirements vary by age:
- Babies (0-3 months): 14-17 hours
- Infants (4-12 months): 12-16 hours
- Toddlers (1-2 years): 11-14 hours
- Preschoolers (3-5 years): 10-13 hours
- School-age children (6-12 years): 9-12 hours
- Teenagers (13-18 years): 8-10 hours
- Adults (18-64 years): 7-9 hours
- Seniors (65+ years): 7-8 hours
These are general guidelines, and individual needs may vary.
If you experience daytime sleepiness, difficulty concentrating, mood changes, increased appetite, weakened immunity, or poor performance at work or school, you might not be getting adequate sleep. Our sleep calculator can help you establish a healthier sleep schedule by targeting the optimal amount of sleep cycles for your age and wake-up time.