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Sleep Calculator

Sleep Cycles

Find the best time to sleep or wake up based on 90-minute sleep cycles

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Sleep Calculator
Tips for Better Sleep
  • Keep a consistent sleep schedule — even on weekends.
  • Avoid screens for at least 30 minutes before bed.
  • Keep your bedroom cool, dark, and quiet.
  • Limit caffeine intake after 2 PM.
  • Exercise regularly, but not too close to bedtime.
  • Avoid heavy meals within 2 hours of bedtime.

This calculator provides estimates based on average sleep cycles. Individual sleep needs vary. Consult a sleep specialist if you have persistent sleep issues.