Health Tools

SleepCalculator

Calculate optimal bedtimes and wake times based on 90-minute sleep cycles. Wake up feeling refreshed at the right moment.

Sleep Schedule

Recommended Bedtimes

6 Cycles (9 hrs)22:00best
5 Cycles (7.5 hrs)23:30good

All Options

4 Cycles (6 hrs)01:00
5 Cycles (7.5 hrs)23:30
6 Cycles (9 hrs)22:00
Recommended for Age7-9 hours
Quality ScoreOptimal

Sleep Cycle Facts

  • Each cycle = ~90 minutes
  • Wake at end of cycle = refreshed
  • Waking mid-cycle = groggy
  • 4-6 cycles per night ideal

Sleep Recommendations

  • Adults: 7-9 hours
  • Teens: 8-10 hours
  • Seniors: 7-8 hours
  • Consistency is key

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