Sleep Calculator
Calculate optimal bedtimes and wake times based on 90-minute sleep cycles and your age. Wake up feeling refreshed by completing full cycles.
Adult (18-64 years)
You need 7-9 hours of sleep per night for optimal health.
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Adjust your time
Sleep Duration Scale for Adult (18-64 years)
All Bedtime Options
Sleep Tips
- • Keep a consistent sleep schedule, even on weekends
- • Avoid caffeine 6+ hours before bedtime
- • Create a dark, cool, quiet sleeping environment
- • Avoid screens 1 hour before bed
How It Works
Sleep occurs in cycles of approximately 90 minutes each. Each cycle includes light sleep, deep sleep, and REM (dreaming) stages. Waking up at the end of a complete cycle helps you feel more refreshed.
Bedtime + 15min + (Cycles × 90min) = Wake Time
Age-Based Recommendations
Newborns (0-1): 14-17 hours
Toddlers (1-2): 11-14 hours
Preschool (3-5): 10-13 hours
School-age (6-13): 9-11 hours
Teens (14-17): 8-10 hours
Adults (18-64): 7-9 hours
Older Adults (65+): 7-8 hours
Source: National Sleep Foundation
About the Sleep Calculator
This sleep calculator estimates health and fitness metrics from your personal inputs. Calculate optimal bedtime and wake times based on sleep cycles.
Use for personal wellness tracking and education. Consult a healthcare provider for medical advice.
Adjust the inputs above to model your specific scenario with the Sleep Calculator.
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