Sleep Cycle Calculator
Find the ideal bedtime based on your desired wake-up time and sleep cycles
What are Sleep Cycles?
Sleep cycles typically last about 90 minutes, during which your body moves through different stages of sleep. Waking up at the end of a cycle, rather than in the middle, helps you feel more refreshed.
How to Use This Calculator
- Enter your desired wake-up time
- Click "Calculate" to see recommended bedtimes
- Choose a bedtime that works with your schedule
- Allow about 15 minutes to fall asleep
Calculate Your Sleep Schedule
Understanding Sleep Cycles
Sleep Cycle Stages
| Stage | Description | Duration |
|---|---|---|
| Stage 1 | Light sleep, easily awakened | 5-10 minutes |
| Stage 2 | Deeper sleep, body temperature drops | 20-30 minutes |
| Stage 3 | Deep sleep, body repairs and regenerates | 20-40 minutes |
| REM | Dream sleep, brain is active | 10-20 minutes |
Tips for Better Sleep
- Stick to a consistent sleep schedule
- Create a relaxing bedtime routine
- Keep your bedroom cool, dark, and quiet
- Avoid screens before bedtime
- Limit caffeine and alcohol intake
Signs of Poor Sleep Quality
- Difficulty waking up
- Feeling tired during the day
- Trouble concentrating
- Irritability
- Requiring caffeine to function