Sleep Calculator
How to Use the Sleep Calculator?
Our sleep calculator helps you determine the ideal bedtime or wake-up time based on your natural sleep cycles.
To calculate your bedtime:
- Enter when you need to wake up
- Select how many sleep cycles you want (typically 5-6 for optimal rest)
- Click “Calculate Bedtime”
To calculate your wake-up time:
- Enter when you plan to go to bed
- Select your desired number of sleep cycles
- Click “Calculate Wake-up Time”
Understanding Sleep Cycles
Sleep occurs in cycles of about 90 minutes each, alternating between REM (dream) sleep and non-REM sleep. Completing full sleep cycles (rather than waking mid-cycle) helps you feel more refreshed. Most adults need 4-6 complete sleep cycles per night (6-9 hours).
Sleep Quality Tips:
- Maintain consistent sleep/wake times
- Keep your bedroom cool, dark and quiet
- Avoid screens 1 hour before bed
- Limit caffeine after 2pm
- Regular exercise improves sleep quality (but avoid intense workouts close to bedtime)
How Much Sleep Do I Need?
Sleep needs vary by age. Below are the CDC’s recommendations for the number of hours a person should sleep based on age:
| Age Group | Recommended Hours of Sleep Per Day |
| 0–3 months | 14–17 hours |
| 4–12 months | 12–16 hours (including naps) |
| 1–2 years | 11–14 hours (including naps) |
| 3–5 years | 10–13 hours (including naps) |
| 6–12 years | 9–12 hours |
| 13–18 years | 8–10 hours |
| 18–60 years | 7 or more hours |
| 61–64 years | 7–9 hours |
| 65 years and older | 7–8 hours |
Remember: These are general guidelines. Some people may need slightly more or less sleep than recommended for their age group.