Sleep Calculator
HealthFind the best bedtime and wake-up times based on your sleep cycles
Calculate Bedtime
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Calculate Wake Time
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⚙️ Quick Settings
⏱️
Fall Asleep Time
Average: 15 minutes
Fast sleepers: 0-5 minutes
Difficulty sleeping: 20-30 minutes
This is the time from when you get into bed until you actually fall asleep. Adjust based on your personal experience.
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Sleep Cycles
Average: 90 minutes
Range: 70-120 minutes
Stages: Light → Deep → REM sleep
Each cycle includes different sleep stages. Waking at the end of a cycle helps you feel more refreshed.
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Age Groups
Teen: 8-10 hours
Adult: 7-9 hours
Senior: 7-8 hours
Sleep needs change with age. Our recommendations adjust based on scientific sleep research for each age group.
💡 Better Sleep Tips
🕐 Timing: Keep consistent sleep schedule, even on weekends
🌙 Environment: Cool (60-67°F), dark, and quiet room
📱 Before Bed: Avoid screens 1 hour before sleep
☕ Avoid: Caffeine after 2 PM and large meals before bed
☀️ Light Exposure: Get natural sunlight during the day
🧘 Routine: Create a relaxing 30-minute bedtime routine
🧠 The Science
Sleep Cycles: Your brain cycles through light sleep, deep sleep, and REM sleep approximately every 90 minutes throughout the night.
Optimal Timing: Waking up at the end of a complete cycle, during lighter sleep stages, helps you feel more alert and refreshed.
Circadian Rhythm: Your body's internal clock regulates sleep-wake cycles based on light exposure and daily patterns.
Individual Variation: While 90 minutes is average, your personal cycle length may vary between 70-120 minutes.