Sleep Calculator
Calculate optimal sleep and wake times based on sleep cycles for better rest and increased energy.
I need to wake up at:
For the best sleep, go to bed at one of these times:
If I go to sleep now:
Current time:
For the best sleep, wake up at one of these times:
Understanding Sleep Cycles
Sleep cycles typically last around 90 minutes, and we go through 4-6 cycles per night. Waking up at the end of a cycle helps you feel more refreshed.
- A complete sleep cycle includes light sleep, deep sleep, and REM sleep
- Waking during deep sleep can cause grogginess and fatigue
- Aim for 7-9 hours of sleep for optimal health
- Consistency in sleep and wake times improves sleep quality
Tips for Better Sleep
- Maintain a consistent sleep schedule
- Create a restful environment (dark, quiet, cool)
- Limit screen time before bed
- Avoid caffeine and alcohol close to bedtime
- Exercise regularly, but not right before bed
- Manage stress with relaxation techniques
- Limit daytime naps to 30 minutes
- Establish a relaxing pre-sleep routine