Sleep Calculator

Welcome to your personal sleep coach. Let's create your ideal sleep schedule based on natural 90-minute sleep cycles.

Age Range

Select your age range for personalized sleep recommendations

Calculate Your Optimal Sleep Times

Choose whether you want to calculate bedtime or wake-up time

What time do you want to wake up?

Hours

Minutes

Seconds (Optional)

AM/PM

Sleep Tips for Better Rest

Sleep Cycle Science

Each sleep cycle lasts about 90 minutes and includes light sleep, deep sleep, and REM sleep. Waking up at the end of a cycle helps you feel more refreshed.

Consistency is Key

Try to maintain the same sleep and wake times every day, even on weekends. This helps regulate your body's internal clock.

Wind Down Routine

Start preparing for sleep 30-60 minutes before your calculated bedtime. Dim lights, avoid screens, and try relaxing activities.

Sleep Environment

Keep your bedroom cool (60-67°F), dark, and quiet. Consider blackout curtains and white noise if needed.