Sleep Calculator
Find the best times to sleep and wake up based on natural sleep cycles (90 minutes each).
Average is 10-20 minutes
Best times to go to sleep:
Sleep Cycles Explained
| Cycles | Sleep Duration | Recommended For |
|---|---|---|
| 4 cycles | 6 hours | Minimum for adults |
| 5 cycles | 7.5 hours | Good for most adults |
| 6 cycles | 9 hours | Optimal recovery |
Tips for Better Sleep
- Keep a consistent sleep schedule, even on weekends
- Avoid screens 1 hour before bed (blue light)
- Keep your bedroom cool (60-67°F / 15-19°C)
- Avoid caffeine at least 6 hours before bed
- Exercise regularly, but not close to bedtime
Recommended Sleep by Age
- Adults (18-64): 7-9 hours
- Older Adults (65+): 7-8 hours
- Teenagers (14-17): 8-10 hours
- Children (6-13): 9-11 hours
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