Sleep Schedule Calculator
Optimize your sleep schedule based on sleep cycles, wake-up time, and age. Get personalized recommendations for better sleep quality, energy levels, and overall health.
Step 1: Sleep Preferences
About Sleep Cycles
Sleep occurs in 90-minute cycles. Waking between cycles (not during) helps you feel more refreshed. Adults typically need 5-6 complete cycles per night.
Step 2: Sleep Patterns
Optimal Sleep Timing
The best time to go to bed depends on your wake-up time and sleep needs. Consistency is key for regulating your circadian rhythm.
Your Personalized Sleep Schedule
Recommended Bedtime
Sleep Cycle Breakdown
| Cycle | Time | Stage | Function |
|---|
Alternative Wake Times
If you miss your ideal bedtime, wake at these times to complete sleep cycles:
Sleep Improvement Recommendations
Consistency is Key
Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
Pre-Sleep Routine
Establish a relaxing pre-sleep routine 30-60 minutes before bed. Avoid screens, caffeine, and intense exercise during this time.
Sleep Environment
Keep your bedroom dark, quiet, and cool (around 18-20°C). Consider blackout curtains, white noise, or earplugs if needed.
Need Personalized Sleep Coaching?
Connect with our certified sleep specialists for customized sleep plans, sleep hygiene guidance, and one-on-one coaching to improve your sleep quality and energy levels.
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