Sleep Calculator
SLEEP BETTER. WAKE REFRESHED.
Sleep Calculator
Plan your bedtime, wake-up time and sleep duration.
Sleep Cycle Calculator
Find suggested bedtimes or wake-up times using estimated 90-minute sleep cycles.
Default: 15 minutes. Choose a value from 0 to 120.
Sleep Length Calculator
Calculate when to sleep or wake up based on your desired sleep duration.
Understanding sleep cycles
Sleep consists of repeating stages of non-REM and REM sleep. Cycle duration varies between people and throughout the night. A 90-minute cycle is a convenient estimate, not a guarantee of the ideal time to wake up.
How much sleep do you need?
General recommendations vary by age. Most adults should regularly get at least 7 hours of sleep per night, while teenagers and children generally need more.
| Age group | Recommended sleep |
|---|---|
| 4–12 months | 12–16 hours, including naps |
| 1–2 years | 11–14 hours, including naps |
| 3–5 years | 10–13 hours |
| 6–12 years | 9–12 hours |
| 13–17 years | 8–10 hours |
| Adults | Generally 7 or more hours |
These calculators provide estimates for planning purposes. They do not diagnose or treat sleep disorders.