Sleep Calculator
Discover your perfect sleep schedule based on 90-minute sleep cycles
I want to calculate bedtime
Find out when you should go to bed
I want to calculate wake-up time
Find out when you should wake up
Sleep Optimization Tips
Sleep Duration Guide
- Newborns (0-3 months): 14-17 hours
- Infants (4-11 months): 12-15 hours
- Toddlers (1-2 years): 11-14 hours
- Preschoolers (3-5): 10-13 hours
- School-age (6-13): 9-11 hours
- Teens (14-17): 8-10 hours
- Adults (18-64): 7-9 hours
- Older adults (65+): 7-8 hours
Sleep Cycle Facts
- Each cycle lasts about 90 minutes
- Complete 4-6 cycles per night
- REM sleep increases with each cycle
- Deep sleep is most abundant early in the night
- Waking between cycles feels more natural
Bedtime Routine
- Dim lights 1 hour before bed
- Avoid screens 30 minutes before sleep
- Try relaxation techniques
- Keep consistent sleep schedule
- Create comfortable sleep environment
Wake-up Routine
- Get sunlight first thing in morning
- Drink water upon waking
- Stretch or do light exercise
- Eat a healthy breakfast
- Establish consistent wake time