Calculate optimal bedtime and wake-up times based on sleep cycles. Find the best time to go to bed or wake up to feel refreshed and improve your sleep quality.
Sleep is a naturally recurring state of mind and body characterized by reduced sensory activity, inhibition of muscular activity, and altered consciousness. Quality sleep is essential for physical health, mental wellbeing, and cognitive function.
Our sleep calculator helps you determine the optimal times to go to bed or wake up based on sleep cycles, ensuring you wake up feeling refreshed rather than groggy.
Waking up between sleep cycles (typically 90 minutes) helps you feel more rested
Calculate bedtime based on desired wake time and total sleep duration
| Age Group | Recommended Hours | Sleep Cycles | Bedtime Range |
|---|---|---|---|
| Newborn (0-3 months) | 14-17 hours | 9-11 cycles | Variable |
| Infant (4-12 months) | 12-16 hours | 8-10 cycles | 6:00-8:00 PM |
| Toddler (1-2 years) | 11-14 hours | 7-9 cycles | 7:00-8:00 PM |
| Preschooler (3-5 years) | 10-13 hours | 7-9 cycles | 7:00-8:00 PM |
| School Age (6-12 years) | 9-12 hours | 6-8 cycles | 8:00-9:00 PM |
| Teen (13-18 years) | 8-10 hours | 5-7 cycles | 9:00-11:00 PM |
| Adult (18-60 years) | 7-9 hours | 5-6 cycles | 9:00-11:00 PM |
| Older Adult (61-64) | 7-9 hours | 5-6 cycles | 8:00-10:00 PM |
| Senior (65+ years) | 7-8 hours | 5-6 cycles | 8:00-9:00 PM |
Circadian Rhythm: Your body's internal clock regulates sleep-wake cycles. Exposure to light and darkness helps maintain this rhythm.
Sleep Environment: Cool temperature (60-67°F), darkness, and quiet conditions promote better sleep quality.
Pre-Sleep Routine: Consistent bedtime routines signal your body to prepare for sleep. Avoid screens, caffeine, and large meals before bedtime.
Individual Variation: Sleep needs vary by person. Some people are naturally short sleepers (6-7 hours) while others need 9-10 hours for optimal function.
Stage 1 (Light Sleep): Transition from wake to sleep, lasting 5-10 minutes. Easy to wake up during this stage.
Stage 2 (Light Sleep): True sleep begins, heart rate slows, body temperature drops. Comprises about 45% of total sleep time.
Stage 3 (Deep Sleep): Most restorative phase, physical recovery occurs. Growth hormone released, immune system strengthened.
REM Sleep: Dreams occur, brain processes memories and emotions. Critical for learning, creativity, and mental health.
Consistency: Go to bed and wake up at the same time every day, even on weekends. This strengthens your circadian rhythm.
Natural Wake-Up: If possible, wake up naturally without an alarm. This indicates you've completed full sleep cycles.
Power Naps: If needed, limit naps to 20-30 minutes to avoid entering deep sleep, which can cause grogginess.
Light Exposure: Get bright light exposure in the morning and avoid blue light 1-2 hours before bedtime.
Irregular Schedule: Varying bedtimes and wake times disrupt circadian rhythms and reduce sleep quality.
Too Much Sleep: Oversleeping can cause grogginess and disrupt your natural sleep schedule. Stick to recommended durations.
Wrong Alarm Timing: Setting alarms that wake you during deep sleep causes grogginess. Use sleep cycle timing for better wake-ups.
Weekend Sleep-In: Drastically different weekend sleep schedules can cause "social jet lag" and Monday morning fatigue.