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Sleep Calculator

Calculate your daily bedtime and wake-up time based on the sleep cycle duration with the given tool.

Sleep Calculator
Sleep Length Calculator

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The sleep calculator determines the ideal time to wake up after entering a desired bedtime or to find the best bedtime when a wake-up time is provided. 

Additionally, it considers the desired length of sleep and allows you to receive personalized recommendations for both bedtimes and wake-up times.

Sleep Cycles - What Happens During Sleep?

Your sleep consists of two phases that include:

Non-Rapid Eye Movement (NREM):

NREM consists of 3 daughter cycles. The higher the cycle in number is, the harder it gets to wake up a person.

  • Stage 01: N1, during which the body and brain start slowing down within a brief period of movement. It lasts about the first 7 minutes of sleep.
  • Stage 02: N2, when your body enters a more relaxed state. At this moment, the breathing and heart rate slows, the body temperature falls, and the muscles relax. Also, your eye movement stops and brain waves show a new pattern.
  • Stage 03: N3, during which a person falls into a deep sleep. This phase is also called delta sleep or slow wave sleep (SWS)

Rapid Eye Movement (REM):

REM is the sleep phase in which your brain activity increases and you are almost awake but lying on the bed. During REM, certain things happen to your body, such as:

  • The body shifts to Atonia, which is a phase of temporary paralysis experienced by muscles
  • Most vivid dreams occur during REM
  • Your eyes move quickly back and forth under the closed eyelids

What Time Should I Go To Bed?

It depends on your routine! Entering your wake-up times in our sleep calculator can help you get different bedtimes. These bedtimes are in accordance with varying numbers of sleep cycles so that you can decide when you have to sleep to complete the desired sleep duration.

According to a study, it has been conducted that people sleeping between 10 and 11 PM do not experience any health problems.

What Time Should I Wake Up?

The healthiest time to wake up is between 6 AM and 8 AM. but your wake-up time depends on your bedtime. Our sleep calculator also suggests different wake-up times based on your bedtime. So entering your bedtime in the tool lets you know when should you wake up (Completing your healthy sleep cycles)

How Much Sleep Do I Need?

 

Age Group Sleep Duration (hours/day)
Infants (ages 0-3 months) 14-17
Infants (ages 4-11 months) 12-15
Toddlers (ages 1-2 years) 11-14
Preschool children (ages 3-5) 10-13
School-age children (ages 6-13) 9-11
Teenagers (ages 14-17) 8-10
Adults 7-9 (6-10)
Older adults (ages 65 and older) 7-8
Women in the first 3 months of pregnancy Several more hours than usual