Sleepcalculator

Use the Sleep Calculator to find practical bedtimes and wake-up times based on 90-minute sleep cycles. Plan tonight in seconds with no signup.

Use the Sleep Calculator to find practical bedtimes and wake-up times based on 90-minute sleep cycles. Plan tonight in seconds with no signup. The Sleep Calculator works backward from your target wake-up time or forward from right now. It gives you six practical options built around complete sleep cycles, so you can choose a bedtime that fits your evening instead of guessing. The calculation includes an average 15 minutes to fall asleep. If you go to sleep now, try waking up at one of these times: These suggestions end between 90-minute sleep cycles. Five or six complete cycles work well for many adults, but individual sleep needs vary.

• See several bedtimes instead of one rigid answer.
• Account for the time it usually takes to fall asleep.
• Use the result as a practical guide, then adjust for your own routine.
• Dim bright lights and pause stimulating work before bed.
• Keep phones and notifications away from the sleep space.
• Treat cycle timing as an estimate, not a guarantee of sleep quality.

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