Sleep Calculator
Find the optimal times to go to sleep or wake up based on your sleep cycles
Your Ideal Bedtimes
About Sleep Cycles
A typical sleep cycle lasts about 90 minutes. For optimal rest, it’s best to wake up at the end of a sleep cycle, when you’re in your lightest sleep phase.
Your Ideal Wake Times
About Sleep Cycles
A typical sleep cycle lasts about 90 minutes. For optimal rest, it’s best to wake up at the end of a sleep cycle, when you’re in your lightest sleep phase.
Find Your Perfect Bedtime & Wake-Up Time
It is said that a sound mind rests in a sound body. And for a sound body, sound sleep is very crucial. In a study conducted among university students in Ethiopia, the overall prevalence of sleep deprivation was 68.4% 1. In present days screen time is also contributing to chronic sleep deprivation in children.
Another study found an alarming prevalence rate of 27.3%, with 21.2% of the males and 33.2% of the females reporting that they had some type of sleep disorder. This was found in a large sample of 20000 patients in the Netherlands who were aged 12 years old or older2.
Our new Sleep Calculator is designed to solve this problem by helping you find the perfect sleep schedule based on your age and natural sleep cycles.
How Many Hours of Sleep Do I Need?
Sleep deprivation is characterized by a lack of sleep, a poor sleeping pattern, insufficient sleep, or a disordered sleep-wake cycle1.
It can result in serious health issues like3:
- Sleep deprivation in late pregnancy induces hypertension in offspring.
- Cervicogenic headache/ back of head pain.
- Sleep deprivation induces neutrophilic inflammation in asthma.
- The effects of sleep deprivation encompass the disruptions in immunological interplay and genetic modifications.
However, the amount of sleep you need varies significantly throughout your life. While newborns may require 14-17 hours of sleep, adults typically need 7-9 hours for optimal health and functioning.
According to the National Sleep Foundation, here are Age-specific sleep recommendations:
- Newborns (0-3 months): 14-17 hours
- Infants (4-11 months): 12-15 hours
- Toddlers (1-2 years): 11-14 hours
- Preschoolers (3-5 years): 10-13 hours
- School-age children (6-13 years): 9-12 hours
- Teenagers (14-17 years): 8-10 hours
- Young adults (18-25 years): 7-9 hours
- Adults (26-64 years): 7-9 hours
- Older adults (65+ years): 7-8 hours
What Time Should I Go to Bed?
To learn this, we must know about the sleep cycle our body goes through. Our body goes through multiple sleep cycles throughout the night, each lasting approximately 90 minutes.
These cycles include:
- Light sleep
- Deeper sleep
- Deep sleep
- REM (rapid eye movement) sleep
Waking up in the middle of a deep sleep cycle can leave you feeling groggy and disoriented—a phenomenon known as “sleep inertia.”
Our Sleep Calculator helps you identify optimal bedtimes that allow you to complete full sleep cycles before your alarm goes off.
For example, if you need to wake up at 7:00 AM, going to bed at 10:00 PM or 11:30 PM might be better options than 10:45 PM, as they allow you to complete full sleep cycles before waking.
What Time Should I Wake Up?
The perfect wake-up time depends on when you go to bed and how many complete sleep cycles you can achieve. Ideally, you want to wake up at the end of a sleep cycle when you’re in the lightest sleep phase.
Our Sleep Calculator can help you determine optimal wake-up times based on when you go to sleep. Simply input your bedtime, and the calculator will suggest several wake-up times that align with the completion of your natural sleep cycles.
Consistent wake-up times are also crucial for regulating your body’s internal clock (circadian rhythm). Waking up at the same time every day—even on weekends—can significantly improve your sleep quality over time.
Calculate Sleep Hours for Maximum Restfulness
Sound sleep is not just about how many hours you sleep. The effectiveness of your sleep depends on:
- Sleep cycles: Completing full 90-minute cycles
- Sleep continuity: Maintaining uninterrupted sleep
- Sleep timing: Aligning sleep with your natural circadian rhythm
- Age-appropriate duration: Getting the right amount of sleep for your life stage
Our Sleep Calculator takes all these factors into account to recommend optimal sleep and wake times. By inputting your age and either your desired wake-up time or bedtime, you’ll receive customized recommendations that maximize your chances of waking up feeling refreshed.
Best Times to Wake Up for Optimal Energy
The ideal wake-up time varies from person to person, but there are some general principles that can help you find your optimal morning routine:
- Consistency is key: Try to wake up at the same time every day to regulate your circadian rhythm
- Align with natural light: Waking up with or shortly after sunrise helps reinforce your body’s natural wake-sleep cycle
- Complete sleep cycles: Aim to wake up at the end of a sleep cycle (multiples of 90 minutes from when you fall asleep)
- Allow buffer time: Give yourself 15-30 minutes after waking before you need to be fully functional
Our Sleep Calculator can help you identify wake-up times that align with the completion of your sleep cycles, minimizing morning grogginess and maximizing energy throughout the day.
Keep Reading: Better sleep for kids starts with better sleep for parents – especially after holiday disruptions to routines
Disclaimer: While our Sleep Calculator provides recommendations based on general sleep science, individual sleep needs may vary. This tool is not intended to diagnose or treat sleep disorders. If you have persistent sleep problems, please consult a healthcare professional.
