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Sleep Calculator

Optimize your sleep cycles for better rest and recovery

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Bedtime
When to sleep for wake time
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Wake Time
When to wake up from sleep time
8h
Sleep Duration

Optimal Bedtimes

Sleep Analysis

Personalized Sleep Tips

📖 View Complete Sleep Tips Guide

Understanding Sleep Cycles

Sleep occurs in cycles of approximately 90 minutes, consisting of different stages including light sleep, deep sleep, and REM sleep. Waking up at the end of a complete cycle typically results in feeling more refreshed and alert.

This calculator helps you determine optimal bedtimes and wake times based on these natural sleep cycles, allowing you to wake up feeling more rested and energized.

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Light Sleep
Easy to wake from, body temperature drops, heart rate slows. Accounts for about 50% of total sleep time.
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Deep Sleep
Physical restoration occurs, immune system strengthens, difficult to wake from. Essential for recovery.
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REM Sleep
Dreaming occurs, memory consolidation, brain detoxification. Critical for mental health and learning.

Sleep Recommendations by Age

Adults (18-64): 7-9 hours of sleep per night

Young Adults (18-25): 7-9 hours of sleep per night

Older Adults (65+): 7-8 hours of sleep per night

Teenagers (14-17): 8-10 hours of sleep per night

School Age (6-13): 9-11 hours of sleep per night

Medical Disclaimer

This sleep calculator provides general guidance for educational purposes only and should not replace professional medical advice. Individual sleep needs vary based on health conditions, lifestyle factors, medications, and personal circumstances. If you experience persistent sleep problems, consult with a healthcare provider or sleep specialist.