Sleep Calculator

Calculate optimal sleep times

Sleep Cycle Calculator

Average time to fall asleep: ~15 minutes

Recommended Bedtimes

08:15 PM

7 cycles ‱ 10.5 hours

Optimal

09:45 PM

6 cycles ‱ 9.0 hours

Optimal

✓ Recommended for most adults

11:15 PM

5 cycles ‱ 7.5 hours

Good

✓ Recommended for most adults

12:45 AM

4 cycles ‱ 6.0 hours

Minimum

🌟 Sleep Quality Tips

✓ Keep a consistent sleep schedule

✓ Avoid screens 1 hour before bed

✓ Keep bedroom cool (60-67°F / 15-19°C)

✓ Limit caffeine after 2 PM

✓ Exercise regularly (but not too late)

✓ Create a relaxing bedtime routine

About Sleep Cycles

Each sleep cycle lasts approximately 90 minutes and includes light sleep, deep sleep, and REM stages. Waking up at the end of a cycle (rather than in the middle) helps you feel more refreshed. Most adults need 5-6 complete cycles (7.5-9 hours) for optimal rest.