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Sleep Calculator

Calculate optimal sleep and wake times

Wake up time

9:45 PM

6 cycles

9h sleep

11:15 PM

5 cycles

7.5h sleep

12:45 AM

4 cycles

6h sleep

2:15 AM

3 cycles

4.5h sleep

Sleep Cycles

Each sleep cycle is ~90 minutes. Waking up between cycles helps you feel refreshed.

Recommended Sleep

Adults need 7-9 hours (4-6 cycles). 5-6 cycles is optimal for most people.

Green = Optimal

5-6 cycles (7.5-9 hours) is ideal for adults.

Yellow = Adequate

4 cycles (6 hours) is minimum for functioning well.