Sleep Calculator
The ultimate sleep calculator to find your perfect bedtime and wake-up schedule
Calculate your optimal sleep time based on 90-minute sleep cycles for better sleep quality, improved energy levels, and enhanced well-being
When do you want to wake up?
Enter your desired wake-up time and we'll calculate the best times to go to bed.
Recommended Bedtimes
Click calculate to see your optimal sleep times
How Our Sleep Calculator Works
90-Minute Sleep Cycles
Each sleep cycle lasts approximately 90 minutes, including light sleep, deep sleep, and REM sleep phases. Our sleep calculator optimizes your bedtime and wake-up time to align with these natural cycles.
Fall Asleep Time
Our sleepy time calculator adds 14 minutes to account for the average time it takes to fall asleep, making sleep schedule calculations more realistic and accurate.
Optimal Sleep Quality
Waking up at the end of a complete sleep cycle helps you feel more refreshed, alert, and energized throughout the day.
Benefits of Using a Sleep Time Calculator
Better Sleep Quality
- Avoid waking up during deep sleep phases
- Feel more refreshed and energized in the morning
- Reduce grogginess and sleep inertia
- Improve overall sleep efficiency
Health & Productivity Benefits
- Enhanced cognitive function and memory
- Better mood and emotional regulation
- Increased daytime alertness and focus
- Improved immune system function
Sleep Schedule Tips for Better Rest
🌙 Create a Bedtime Routine
Establish a consistent bedtime routine to signal your body it's time to sleep. This helps optimize your sleep cycle and makes it easier to fall asleep within 14 minutes.
📱 Limit Screen Time
Reduce blue light exposure 1-2 hours before your calculated bedtime to improve sleep quality and help maintain your natural circadian rhythm.
🌡️ Optimize Sleep Environment
Keep your bedroom cool (60-67°F), dark, and quiet. A comfortable sleep environment supports better sleep cycles and deeper rest.
☕ Watch Caffeine Timing
Avoid caffeine 6-8 hours before your calculated bedtime. Caffeine can interfere with sleep cycles and make it harder to fall asleep.
⏰ Maintain Consistency
Use this sleep calculator daily and stick to consistent sleep and wake times, even on weekends, to regulate your body's internal clock.
🧘 Practice Relaxation
Try meditation, deep breathing, or gentle stretching before bed to help your body transition into sleep more easily.
Frequently Asked Questions About Sleep Cycles
Why are 90-minute sleep cycles important?
Sleep cycles of 90 minutes include all stages of sleep: light sleep, deep sleep, and REM sleep. Waking up at the end of a complete cycle helps you feel more refreshed because you're not interrupting deep sleep phases.
How accurate is this sleep time calculator?
Our sleepy time calculator is based on scientific research about average sleep cycles. While individual sleep patterns may vary, most people benefit from aligning their sleep schedule with 90-minute cycles.
How many hours of sleep do I need?
Most adults need 7-9 hours of sleep per night, which equals 4-6 complete sleep cycles. Our calculator provides options for 3-6 cycles (4.5-9 hours) to accommodate different sleep needs and schedules.
What if I can't fall asleep in 14 minutes?
The 14-minute fall-asleep time is an average. If you typically take longer to fall asleep, you can manually adjust your bedtime earlier, or work on improving your sleep hygiene and bedtime routine.