Sleep Calculator
Your ideal bedtime options:
A good night’s sleep consists of 5-6 complete sleep cycles. Each sleep cycle is about 90 minutes long.
The suggested times above ensure you wake up at the end of a sleep cycle. Waking up in the middle of a sleep cycle can leave you feeling tired and groggy.
How to Use the Sleep Calculator
- Select your age group from the dropdown menu
- Choose whether you want to calculate bedtime or wake-up time
- Enter your desired wake-up time or bedtime
- Click “Calculate Sleep Times” to get your optimal sleep schedule
- Review the suggested times that align with your natural sleep cycles
Understanding Sleep Cycles
Our sleep calculator uses the science of sleep cycles, including REM (Rapid Eye Movement) and non-REM sleep phases, to determine the best times for you to sleep and wake up. A complete sleep cycle typically lasts about 90 minutes, and consists of:
- Light Sleep (non-REM stage 1 & 2)
- Deep Sleep (non-REM stage 3)
- REM Sleep (where dreaming occurs)
Recommended Sleep Duration by Age Group
| Age Group | Recommended Hours of Sleep |
|---|---|
| Newborn (0-3 months) | 14-17 hours |
| Infant (4-11 months) | 12-15 hours |
| Toddler (1-2 years) | 11-14 hours |
| Preschool (3-5 years) | 10-13 hours |
| School Age (6-13 years) | 9-11 hours |
| Teen (14-17 years) | 8-10 hours |
| Young Adult (18-25 years) | 7-9 hours |
| Adult (26-64 years) | 7-9 hours |
| Senior (65+ years) | 7-8 hours |
Why Sleep Cycles Matter
Waking up at the end of a sleep cycle, rather than in the middle, helps you feel more refreshed and energetic. This sleep calculator helps you plan your sleep schedule to align with your natural sleep cycles, optimizing both REM and non-REM sleep phases for better rest.