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Sleep Calculator
Find optimal bedtime or wake-up time
I Need to Wake Up At
How It Works
Find the optimal bedtime or wake-up time based on sleep cycles of approximately 90 minutes each.
A sleep calculator helps optimize sleep by aligning wake-up or bedtime with natural sleep cycles. The average sleep cycle lasts about 90 minutes, and waking up at the end of a cycle (rather than in the middle) leaves you feeling more rested and alert.
The calculator works in two modes: finding the best bedtime for a desired wake-up time, or finding the best wake-up time for a planned bedtime. It offers options for 4, 5, or 6 complete sleep cycles, corresponding to approximately 6, 7.5, and 9 hours of sleep.
The National Sleep Foundation recommends 7 or more hours of sleep per night for adults aged 18-60. Waking up between cycles rather than during one reduces sleep inertia, the groggy feeling that can last 30-60 minutes after waking.
Results
Enter values to see results
Quick Tips
- • Results update automatically as you type
- • Use Tab to navigate between fields
- • Press Enter to calculate