Sleep Calculator

I want to wake up at...

I want to go to bed at...

Wake Up Time

You should try to fall asleep at one of these times:

A good night's sleep consists of 5-6 complete sleep cycles (each ~90 minutes). Waking up at the end of a sleep cycle helps you feel more refreshed.

Bedtime

You should set your alarm for one of these times:

A good night's sleep consists of 5-6 complete sleep cycles (each ~90 minutes). Waking up at the end of a sleep cycle helps you feel more refreshed.

A Sleep Calculator helps you determine the best times to go to bed and wake up based on sleep cycles, so you feel refreshed instead of groggy.

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How It Works

1. Choose Your Wake-Up Time (or bedtime)

2. Calculate Sleep Cycles (Each cycle = 90 minutes)

3. Get Ideal Bedtime/Wake-Up Suggestions

Why It Matters

Waking up between cycles (not during deep sleep) reduces grogginess.

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🌙 Sleep Cycle Chart

If You Wake Up At:	Optimal Bedtimes (6-8 cycles)
6:00 AM	9:00 PM, 10:30 PM, 12:00 AM
7:00 AM	10:00 PM, 11:30 PM, 1:00 AM
8:00 AM	11:00 PM, 12:30 AM, 2:00 AM

*(Based on 90-minute cycles + 15 mins to fall asleep)*

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💤 Sleep Tips

✅ Stick to a Schedule (Even on weekends)
✅ Avoid Screens 1 Hour Before Bed (Blue light disrupts sleep)
✅ Limit Caffeine After 2 PM (Takes 6+ hours to metabolize)

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Try It Now!

"What’s the best bedtime if I need to wake up at 6:30 AM?"
→ 9:15 PM, 10:45 PM, or 12:15 AM (5, 6, or 7 cycles)

Need a personalized schedule? Tell me your usual wake-up time! ⏰