Sleep Calculator
Calculate optimal sleep times based on 90-minute sleep cycles. Wake up refreshed and improve your sleep quality with our free Sleep Calculator.
Our Sleep Calculator helps you determine the best times to go to bed or wake up based on your body's natural sleep cycles. By aligning your sleep with 90-minute cycles, you can wake up feeling more refreshed and avoid grogginess.
Enter time in 12-hour format (e.g., 10:30 PM)
Enter your sleep time and click "Calculate Sleep Times" to see your optimal sleep schedule
About Sleep Cycles
Understanding your sleep cycles is crucial for waking up refreshed. Each sleep cycle lasts approximately 90 minutes and consists of different stages of sleep. By timing your sleep to complete full cycles, you can avoid sleep inertia and feel more energized.
Sleep Cycle Stages
- • Light Sleep (N1, N2)
- • Deep Sleep (N3)
- • REM Sleep
- • Brief awakenings
Benefits
- • Wake up refreshed
- • Reduce grogginess
- • Improve sleep quality
- • Better daily performance
Pro Tips
- • Aim for 4-6 complete sleep cycles per night
- • Consistent sleep schedule improves sleep quality
- • Avoid screens 1 hour before bedtime
- • Create a relaxing bedtime routine