Calculate your optimal bedtime or wake time based on sleep cycles
Personalized recommendations based on your profession and lifestyle
Optimize sleep for exams, travel, naps, and recovery
Recover from sleep debt and optimize your sleep health
Calculate your optimal bedtime and wake time based on scientifically-proven 90-minute sleep cycles. Our algorithm considers your age, sleep quality, and lifestyle factors to provide personalized recommendations.
Planning international travel? Our jet lag calculator helps you adjust your sleep schedule gradually, reducing the impact of time zone changes on your circadian rhythm and overall well-being.
Whether you're a shift worker, healthcare professional, or student, get customized sleep schedules that align with your work demands and maximize your performance and health.
No downloads, no subscriptions. Our sleep calculator works on any device and supports multiple languages, making optimal sleep accessible to everyone worldwide.
Track and recover from sleep debt with our advanced sleep debt calculator. Get personalized recovery plans to restore your energy levels and improve cognitive performance after periods of insufficient sleep.
Never wake up groggy again! Our sleep cycle alarm calculator determines the best time to set your alarm, ensuring you wake up during light sleep phases for maximum alertness and energy.
The optimal bedtime depends on your desired wake time and individual sleep needs. Most adults require 7-9 hours of sleep. Our calculator uses 90-minute sleep cycles to determine the best bedtime that allows you to wake up feeling refreshed, typically at the end of a complete sleep cycle.
Our sleep cycle calculator is based on the scientific understanding that sleep occurs in approximately 90-minute cycles. Each cycle includes light sleep, deep sleep, and REM sleep phases. By timing your wake-up to coincide with the end of a cycle (during light sleep), you'll feel more alert and refreshed rather than groggy.
Absolutely! Our specialized tools include a jet lag calculator that helps you gradually adjust your sleep schedule before travel, and shift work optimization features. These tools consider time zone differences, work schedules, and circadian rhythm science to minimize sleep disruption.
Sleep needs vary by age: Children (6-12 years) need 9-11 hours, teenagers (13-18) need 8-10 hours, young adults (19-35) need 7-9 hours, middle-aged adults (36-64) need 7-8 hours, and seniors (65+) typically need 7-8 hours. Our calculator adjusts recommendations based on your age group.
Our calculator includes sleep quality factors in its recommendations. For persistent insomnia or sleep disorders, we recommend consulting a healthcare professional or sleep specialist. The calculator can still help optimize your sleep timing, but medical conditions may require professional treatment.
Ideally, waking up naturally at the end of a sleep cycle is best. However, most people need alarms due to schedules. Our calculator helps you set alarm times that align with your natural sleep cycles, making wake-up easier even with an alarm. Consider using a smart alarm that wakes you during lighter sleep phases.
Sleep architecture consists of multiple stages that repeat in approximately 90-minute cycles throughout the night. Each cycle includes:
Your circadian rhythm is controlled by the suprachiasmatic nucleus in your brain, responding primarily to light exposure. Key factors include:
Sleep debt accumulates when you consistently get less sleep than needed. Research shows: