Sleep Calculator

Find your ideal sleep schedule and learn the perfect timing for better sleep and rest

Calculate Sleep Tips

Calculate Perfect Sleep Time

Get ideal bedtime and wake-up time based on sleep cycles

What time do you want to wake up?
What time do you want to go to bed?

Sleep Science and Tips for Better Sleep

What are Sleep Cycles?

Our sleep occurs in 90-minute cycles:

  • Stage 1: Light sleep
  • Stage 2: Deep sleep starting
  • Stage 3: Deep sleep
  • REM: Dream stage

Waking up after a complete cycle is easier!

Sleep Requirements by Age
  • Children (6-13): 9-11 hours
  • Teenagers (14-17): 8-10 hours
  • Young Adults (18-25): 7-9 hours
  • Adults (26-64): 7-9 hours
  • Seniors (65+): 7-8 hours

  • Avoid heavy meals 2-3 hours before bedtime
  • Turn off electronic devices 1 hour before bed
  • Keep room temperature at 18-22°C
  • Do relaxing activities - reading, meditation
  • Maintain a consistent sleep schedule

  • Get sunlight exposure immediately after waking up
  • Do morning exercise (avoid heavy evening workouts)
  • Limit caffeine to morning hours only
  • Maintain consistent wake-up time - even on weekends
  • Focus on morning hydration

If you have these symptoms, consult a doctor:
  • Taking more than 30 minutes to fall asleep
  • Waking up frequently during the night
  • Feeling tired in the morning
  • Excessive sleepiness during the day
  • Loud snoring or breathing problems
Important Notes
  • These calculations are based on average sleep cycles (90 minutes)
  • Individual variations may occur - listen to your body
  • Change sleep schedule gradually, avoid sudden changes
  • Consult a sleep specialist for chronic sleep issues