Sleep Calculator

Calculate your ideal bedtime or wake-up time based on sleep cycles.

Wake-up Time

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What is a Sleep Cycle?

A sleep cycle lasts approximately 90 minutes and consists of light sleep, deep sleep, and REM sleep stages. Ideal sleep means waking up at the end of a cycle. Waking up in the middle of a cycle can cause grogginess.

How Many Hours Should We Sleep?

Adults: 7-9 hours (5-6 cycles)
Teenagers: 8-10 hours
Children: 9-12 hours

Our calculator adds an average of 15 minutes for the time it takes to fall asleep.

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