Bedtime Calculator — Find Your Perfect Sleep Schedule

Bedtime Calculator

Calculate your optimal bedtime based on sleep cycles. Wake up refreshed by timing your sleep with natural sleep cycles.

Step 1: Sleep Schedule

7:00 AM
15 min

Sleep Cycle Science

Each sleep cycle lasts about 90 minutes. Waking up between cycles (not during) helps you feel more refreshed. Most adults need 5-6 cycles per night.

Step 2: Sleep Preferences

Sleep Recommendations

Adults: 7-9 hours. Teenagers: 8-10 hours. Seniors: 7-8 hours. Consistency is key for quality sleep.

Your Sleep Schedule

Summary
Sleep Cycles
Sleep Tips

Optimal Bedtime

11:15 PM
For 7.5 hours of sleep (5 cycles)
Total Sleep Time
7.5 hours
Sleep Cycles
5 cycles
Fall Asleep Time
11:30 PM
Wake-up Time
7:00 AM

Sleep Cycle Options

Sleep Cycle Details

Cycles Bedtime Total Sleep Wake Time Recommendation

Understanding Sleep Cycles

Each sleep cycle lasts approximately 90 minutes and includes both REM (dream) sleep and non-REM sleep. Completing full cycles helps prevent grogginess.

Sleep Improvement Tips

Consistency
Go to bed and wake up at the same time daily
Environment
Keep bedroom cool, dark, and quiet
Pre-sleep Routine
Avoid screens 1 hour before bedtime
Caffeine & Alcohol
Avoid 4-6 hours before sleep

Nap Recommendations

Power Naps

For a quick energy boost: 10-20 minutes. For cognitive benefits: 60 minutes (includes light sleep). For full cycle: 90 minutes (complete sleep cycle). Avoid naps after 3 PM if you have trouble sleeping at night.

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