Sleep Calculator
Calculate optimal bedtime or wake-up time based on 90-minute sleep cycles. Get better rest by waking between cycles.
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Sleep Calculator
Average person takes 10-20 minutes to fall asleep
About Sleep Cycles
A complete sleep cycle lasts approximately 90 minutes. Waking up at the end of a cycle helps you feel more refreshed.
The average adult needs 4-6 cycles (6-9 hours) per night for optimal rest.
Best bedtimes to wake up refreshed at 7:00 AM
Choose a time that fits 4-6 complete sleep cycles
Recommended Sleep by Age
| Age Group | Recommended | Cycles |
|---|---|---|
| Teenagers (14-17) | 8-10 hours | 5-7 cycles |
| Young Adults (18-25) | 7-9 hours | 5-6 cycles |
| Adults (26-64) | 7-9 hours | 5-6 cycles |
| Older Adults (65+) | 7-8 hours | 5 cycles |