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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 30m
Sleep Duration
Sleep Analysis

Personalized Sleep Tips

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 than waking up in the middle of a cycle.

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 throughout the day.

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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
Vivid dreams, memory consolidation, brain detoxification. Critical for cognitive function and mood.

Sleep Duration Guidelines

Adults (18-64 years)

7-9 hours per night for optimal health and performance

Older Adults (65+ years)

7-8 hours per night, may wake more frequently

Teenagers (14-17 years)

8-10 hours per night for proper development

Sleep Hygiene Tips

Good sleep hygiene involves creating an environment and routine that promotes consistent, quality sleep. This includes maintaining a regular sleep schedule, creating a comfortable sleep environment, and avoiding stimulants before bedtime.

The quality of your sleep is just as important as the quantity. Factors like room temperature, light exposure, stress levels, and evening activities all significantly impact your sleep quality and how rested you feel upon waking.

⚠️ Sleep Health Notice

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, insomnia, sleep disorders, or excessive daytime fatigue, consult with a healthcare provider or sleep specialist. The recommendations are based on general sleep science principles and may not be suitable for everyone.