Sleep Calculator
When should you sleep to wake up refreshed?
Waking up at the end of a sleep cycle (~90 min) helps you feel more refreshed. Find your optimal bedtime or wake time now!
π§ What is a Sleep Cycle?
Sleep consists of 4 stages (N1, N2, N3, REM) that repeat in cycles. Each cycle is about 90 minutes, and completing 4-6 cycles per night is ideal.
The transition to sleep. Light sleep where you can easily wake up.
Heart rate slows and body temperature drops. Memory consolidation begins.
The most restorative stage. Body repair and immune system strengthening occur.
Brain is active and dreams occur. Important for memory and emotional processing.
π‘ Key Point: Waking up at the end of a sleep cycle (especially after REM) helps you feel more refreshed. This is why a sleep calculator can help!
π Recommended Sleep by Age
Sleep recommendations based on CDC and sleep research guidelines.
| Age Group | Recommended Sleep |
|---|---|
| Newborn (0-3 months) | 14-17 hours |
| Infant (4-12 months) | 12-16 hours |
| Toddler (1-2 years) | 11-14 hours |
| Preschool (3-5 years) | 10-13 hours |
| School Age (6-12 years) | 9-12 hours |
| Teen (13-18 years) | 8-10 hours |
| Adult (18-60 years) | 7+ hours |
| 61-64 years | 7-9 hours |
| 65+ years | 7-8 hours |
* These recommendations are for 24 hours. Nap time is included for infants and young children.
π‘ Tips for Better Sleep
Simple but effective ways to improve your sleep quality.
Keep a Consistent Schedule
Going to bed and waking up at the same time every day stabilizes your circadian rhythm.
Watch Caffeine Intake
Avoid coffee, tea, and other caffeinated drinks at least 6 hours before bed.
Reduce Screen Time
Limiting phone and computer use 1 hour before bed helps melatonin production.
Create a Sleep Environment
A dark, cool, and quiet room promotes deeper sleep.
π Recommended Items for Better Sleep
Products that can help improve your sleep quality.