🌙 Based on 90-min Sleep Cycles

Sleep Calculator

Find the perfect bedtime or wake-up time based on your natural sleep cycles

Choose Mode

⏰ I want to wake up at

07

:

00

Your Age Group

👶 Child 6–13 years 9–11 hrs

🧑 Teen 14–17 years 8–10 hrs

👨 Adult 18–64 years 7–9 hrs

👴 Senior 65+ years 7–8 hrs

Your personalized sleep results
will appear here

Want to learn more? 📚

📖 How much sleep do you really need? → 🔄 What are sleep cycles and why do they matter? → 😐 Why do I wake up tired? — Complete guide → 💡 10 tips for better sleep quality → 🍽️ Best foods to eat before bed → ⚖️ How sleep affects weight loss → 📊 Sleep needs by age — complete guide →