Calculate your optimal sleep schedule, bedtime, and wake-up time based on sleep cycles. Free online sleep calculator for better rest.
Calculate your optimal sleep schedule, bedtime, and wake-up time based on your age, sleep cycles, and desired wake-up time. Improve your sleep quality and feel more rested.
Enter your preferred sleep duration in hours
Enter your information above to see your optimal sleep schedule.
Each sleep cycle lasts about 90 minutes and includes light sleep, deep sleep, and REM sleep phases.
Your body's internal clock that regulates sleep-wake cycles, influenced by light exposure and daily routines.
The cumulative effect of not getting enough sleep, which can impact health, mood, and performance.
Practices and habits that promote good sleep quality and daytime alertness.
This calculator provides general sleep recommendations for educational purposes only and should not replace professional medical advice. Individual sleep needs may vary significantly based on health conditions, medications, lifestyle factors, and other considerations. Always consult with a healthcare provider for personalized sleep recommendations, especially if you have sleep disorders, chronic insomnia, or other medical conditions affecting sleep.
Sleep needs vary by age: newborns need 14-17 hours, infants 12-15 hours, toddlers 11-14 hours, preschoolers 10-13 hours, school-age children 9-11 hours, teenagers 8-10 hours, and adults 7-9 hours. Individual needs may vary.
Sleep consists of 4-6 cycles per night, each lasting about 90 minutes. Each cycle includes light sleep, deep sleep, and REM sleep. Waking up at the end of a complete cycle helps you feel more rested.
Maintain a consistent sleep schedule, create a relaxing bedtime routine, keep your bedroom cool and dark, avoid screens before bed, limit caffeine and alcohol, exercise regularly (but not close to bedtime), and manage stress.