Sleep Calculator
Calculate optimal sleep and wake times based on natural sleep cycles for better rest and recovery
Sleep Preferences
Tell us about your sleep schedule and lifestyle
About 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.
Optimal Bedtimes
Based on 5 sleep cycles (90 minutes each)
00:45
4 cycles (6 hours of sleep)
23:15
5 cycles (7.5 hours of sleep)
Recommended
21:45
6 cycles (9 hours of sleep)
Age-Based Recommendation
For your age group (25 years), the recommended sleep duration is 7-9 hours per night.
Sleep Cycle Breakdown
Recommended cycles:5
Total sleep time:7h 30m
Time to fall asleep:~15 minutes
Sleep Tips
Maintain a consistent sleep schedule
Keep your bedroom cool, dark, and quiet
Avoid caffeine 6 hours before bedtime
Sleep Stages
Light Sleep (50%)
Transition between wake and sleep
Deep Sleep (25%)
Physical restoration and growth
REM Sleep (25%)
Memory consolidation and dreams
Sleep Hygiene
- • Keep a consistent sleep schedule
- • Create a relaxing bedtime routine
- • Limit screen time before bed
- • Keep bedroom cool and dark
- • Avoid large meals before bedtime
- • Get natural light exposure during day
Benefits of Good Sleep
- • Improved memory and learning
- • Better immune function
- • Enhanced mood and mental health
- • Increased physical performance
- • Better weight management
- • Reduced disease risk