🌙 Sleep Calculator

Optimize your sleep cycles for better rest and wake up feeling refreshed. Calculate the best bedtime and wake-up times based on 90-minute sleep cycles.

🌅 When Should I Wake Up?

🛏️ When Should I Go to Bed?

📚 Sleep Cycle Information

🔄 What are Sleep Cycles?

A complete 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.

🌟 Sleep Cycle Benefits

  • Wake up feeling more refreshed
  • Reduce morning grogginess
  • Improve cognitive function
  • Better mood throughout the day
  • Enhanced memory consolidation

💤 Sleep Hygiene Tips

  • Keep a consistent sleep schedule
  • Avoid screens 1 hour before bed
  • Keep bedroom cool and dark
  • Avoid caffeine after 2 PM
  • Create a relaxing bedtime routine

⏰ Recommended Sleep Duration

  • Adults (18-64): 7-9 hours
  • Older adults (65+): 7-8 hours
  • Teenagers: 8-10 hours
  • School age: 9-11 hours
  • Quality matters more than quantity

🚫 Sleep Disruptors

  • Blue light from devices
  • Large meals before bedtime
  • Alcohol and nicotine
  • Irregular sleep schedule
  • Stress and anxiety