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Sleep Calculator

Calculate optimal sleep and wake times based on sleep cycles

Wake up time

Time to fall asleep

9:45 PM

6 cycles (9 hours)

ideal

11:15 PM

5 cycles (7.5 hours)

good

12:45 AM

4 cycles (6 hours)

fair

2:15 AM

3 cycles (4.5 hours)

fair

90 minutes

Average sleep cycle duration

5-6 cycles

Recommended per night (7.5-9 hours)

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Wake between cycles

Waking at the end of a sleep cycle helps you feel more refreshed

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Avoid screens before bed

Blue light can interfere with melatonin production

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Keep it cool

Ideal bedroom temperature is 60-67°F (15-19°C)

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Consistent schedule

Try to sleep and wake at the same time daily