Wake up refreshed by aligning your sleep with natural 90-minute cycles
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⚙️ Customize Settings (Cycle / Fall Asleep Time)
Changes apply immediately to all calculators
⏰ I need to wake up at...
✨ Recommended Bedtimes
Based on your wake time + fall asleep time
🌙 I plan to go to bed at...
✨ Optimal Wake Times
Wake at the end of a sleep cycle
⏳ I want to sleep for...
hours
min
⏰ If you go to bed at 11:30 PM, wake at 7:00 AM.
🔄 Includes 5 full sleep cycles
⭐⭐⭐⭐⭐ "Used this for a week – wake up so much easier!" – Sarah
⭐⭐⭐⭐⭐ "The shift worker calculator is a lifesaver." – Mike
⭐⭐⭐⭐⭐ "Finally understand my sleep cycles. Game changer!" – Jessica
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🔬 What is a Sleep Time Calculator?
A sleep time calculator helps you determine the best time to go to bed or wake up based on your natural sleep cycles. Each sleep cycle lasts approximately 90 minutes and includes light sleep, deep sleep (NREM), and REM sleep.
📊 Sleep Calculator by Age
Age Group
Recommended Sleep
0–3 months
14–17 hours
4–12 months
12–16 hours
1–2 years
11–14 hours
3–5 years
10–13 hours
6–12 years
9–12 hours
13–18 years
8–10 hours
18–60 years
7+ hours
61–64 years
7–9 hours
65+ years
7–8 hours
How accurate is the sleep calculator?
Our calculator uses the scientifically accepted 90-minute sleep cycle average and includes your personal time to fall asleep. While individual variations exist, it provides an excellent starting point for better sleep timing.
What is a sleep cycle?
A sleep cycle is a 90-minute period during which your brain progresses through light sleep, deep sleep, and REM sleep. Adults typically experience 4-6 cycles per night.
Can I use this for naps?
Yes! For a short nap, aim for 20-30 minutes to avoid deep sleep. For a full cycle nap, aim for 90 minutes to wake at the end of a cycle.