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Sleep Calculator
Calculate optimal bedtime and wake-up times based on natural sleep cycles for better rest.
When Should I Go to Bed?
Find optimal bedtime for your wake-up schedule
When Should I Wake Up?
Find optimal wake times based on bedtime
Understanding Sleep Cycles
Why timing your sleep matters
Stage 1: Light Sleep
Transition from wake to sleep
Stage 2: Deep Sleep
Body temperature drops, heart rate slows
Stage 3: Deepest Sleep
Physical restoration occurs
REM Sleep
Dreaming and memory consolidation
💡 Sleep Cycle Facts
- • Each complete sleep cycle lasts approximately 90 minutes
- • Adults typically need 4-6 complete cycles per night
- • Waking up between cycles leaves you feeling more refreshed
- • Quality matters more than quantity - prioritize complete cycles
Better Sleep Tips
🌙 Before Bedtime
- • No screens 1 hour before bed
- • Keep bedroom cool (60-67°F/15-19°C)
- • Use blackout curtains or eye mask
- • Try relaxation techniques or meditation
☀️ During the Day
- • Get sunlight exposure in the morning
- • Avoid caffeine 6 hours before bedtime
- • Exercise regularly (but not close to bedtime)
- • Maintain consistent sleep schedule