How the Sleep Calculator Works
Sleep consists of 90-minute cycles including light, deep, and REM stages. Waking at the end of a cycle reduces grogginess. Enter your desired wake-up time or bedtime to get suggested times that align with these cycles.
😴 Optimize Your Sleep
Find ideal bedtimes or wake-up times with our free Sleep Calculator.
Try NowCalculate Your Ideal Sleep Time
Sleep Tips
Consistency
Maintain a regular sleep schedule.
No Screens
Avoid screens 1-2 hours before bed.
Extra Tips for Better Sleep
- Create a relaxing pre-sleep routine (e.g., reading, meditation).
- Limit caffeine, alcohol, and heavy meals in the evening.
- Keep your bedroom cool, dark, and quiet.
- Exercise regularly, but avoid intense workouts close to bedtime.
- Manage stress with deep breathing or yoga.
- Consult a professional for persistent sleep issues.
Why Sleep Matters
Quality sleep boosts immunity, cognition, mood, and heart health. Poor sleep increases risks of obesity, diabetes, and depression. Use this calculator and our Calories Tracker to optimize nutrition and sleep for better wellness.