Sleep Calculator
Calculate your optimal bedtime and wake-up times based on 90-minute sleep cycles. Wake up feeling refreshed and energized!
Current Time: 11:26 AM
Sleep Calculator
Sleep Cycle Information
90-Minute Sleep Cycles
Each sleep cycle lasts approximately 90 minutes and includes all sleep stages. Waking up at the end of a complete cycle helps you feel more refreshed.
Optimal Sleep Duration
Most adults need 5-7 complete sleep cycles (7.5-10.5 hours) for optimal rest. The calculator shows different options based on your needs.
Sleep Quality Indicators
Excellent: 6+ cycles
Good: 5 cycles
Fair: 4 cycles
Sleep Tips for Better Rest
Consistent Schedule
Go to bed and wake up at the same time every day, even on weekends
Avoid Caffeine
Limit caffeine intake 6 hours before bedtime for better sleep quality
Sleep Environment
Keep your bedroom cool, dark, and quiet for optimal sleep conditions