Sleep Cycle Calculator
Recommends optimal sleep times based on your desired wake time or bedtime
Sleep Time Calculation
Enter your desired wake time and we'll recommend optimal bedtimes.
What is a Sleep Cycle?
A sleep cycle is one period of sleep lasting about 90 minutes. Each cycle includes light sleep, deep sleep, and REM sleep stages.
Sleep Stages
- Stage 1: Light sleep (5-10 minutes)
- Stage 2: Light sleep (10-25 minutes)
- Stage 3: Deep sleep (20-40 minutes)
- REM: Dream sleep (10-30 minutes)
Recommended Sleep Duration by Age
- Adults (18-64 years): 7-9 hours
- Elderly (65+ years): 7-8 hours
- Teenagers: 8-10 hours
- Children: 9-11 hours
Sleep Quality Improvement Tips
1
Keep your bedroom dark and quiet
2
Avoid caffeine 2-3 hours before bedtime
3
Exercise regularly, but finish 4 hours before bedtime
4
Take a warm bath or shower before bed
5
Avoid blue light from smartphones and TVs
6
Use comfortable sleepwear and bedding
Legal Notice
This calculator is for reference only. If you have sleep disorders or chronic sleep problems, please consult with medical professionals.