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Sleep Calculator
Calculate optimal sleep and wake times based on sleep cycles
The average person takes about 14 minutes to fall asleep. A complete sleep cycle lasts approximately 90 minutes. Waking up at the end of a cycle helps you feel more refreshed and less groggy.
When should I go to bed?
If you need to wake up at a specific time, these are the best times to go to sleep:
Sleep Tips
• Maintain a consistent sleep schedule, even on weekends
• Create a relaxing bedtime routine
• Keep your bedroom cool, dark, and quiet
• Avoid screens 1 hour before bedtime
• Limit caffeine after 2 PM
• Exercise regularly, but not close to bedtime
• Adults need 7-9 hours of sleep per night