Sleep Cycle Calculator
Calculate optimal sleep and wake times based on natural sleep cycles. Find the best bedtime and wake-up times to feel refreshed and avoid grogginess.
Choose Your Calculation Mode
Wake-up Time Calculator
Understanding Sleep Cycles
Average sleep cycle: 90 minutes
Each cycle includes light sleep, deep sleep, and REM
Optimal sleep: 5-6 complete cycles (7.5-9 hours)
Waking between cycles feels more refreshing
Sleep Quality Tips
Maintain consistent sleep schedule
Keep bedroom cool, dark, and quiet
Avoid screens 1 hour before bed
No caffeine 6 hours before bedtime
Regular exercise improves sleep quality
Practice relaxation techniques before bed
Sleep Recommendations by Age
Infants (4-12 months): 12-16 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5 years): 10-13 hours
School age (6-12 years): 9-12 hours
Teenagers (13-18 years): 8-10 hours
Adults (18-64 years): 7-9 hours
Older adults (65+ years): 7-8 hours