Sleep Calculator
Calculate optimal bedtimes and wake-up times based on sleep cycles to improve your sleep quality.
Category: Calculator
Sleep Calculator
Calculate optimal sleep times based on sleep cycles (90-minute intervals)
About sleep cycles:
- Each sleep cycle lasts approximately 90 minutes
- A typical cycle consists of 4 stages: N1 (light sleep), N2 (deeper sleep), N3 (deep sleep), and REM sleep
- Waking up at the end of a cycle helps you feel more refreshed
- Most adults need 4-6 complete sleep cycles per night (6-9 hours)
- It takes about 14 minutes for the average person to fall asleep
Frequently Asked Questions
How much sleep do I need?
Sleep needs vary by age: adults need 7-9 hours, teenagers 8-10 hours, school-age children 9-11 hours, preschoolers 10-13 hours, toddlers 11-14 hours, infants 12-15 hours, and newborns 14-17 hours. Individual needs may vary based on health, activity level, and genetics. Quality of sleep is just as important as quantity.
What are sleep cycles and why are they important?
Sleep cycles consist of 4 stages that repeat throughout the night, each lasting about 90 minutes. They include light sleep (N1 and N2), deep sleep (N3), and REM sleep. Waking up at the end of a complete cycle (rather than in the middle) helps you feel more refreshed and less groggy, which is why our calculator recommends wake times based on complete sleep cycles.
How can I improve my sleep quality?
To improve sleep quality: maintain a consistent sleep schedule, create a relaxing bedtime routine, avoid screens 1 hour before bed (blue light suppresses melatonin), keep your bedroom cool (65-68°F), dark, and quiet, avoid caffeine after noon, exercise regularly (but not right before bed), limit alcohol and large meals before bedtime, and consider using white noise or blackout curtains if needed.