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Sleep Calculator
Sleep Hero

Sleep better,live better.

What time do you want to wake up?

07:30 AM

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The Journey to Better Sleep

01

Plan

Input your schedule to find your ideal 90-minute window.

02

Sleep

Drift off naturally following our curated ambient sounds.

03

Wake Up

Rise between cycles to feel immediate morning energy.

Healthy Sleep Habits

Power of the Nap

A brief 20-minute nap after lunch mimics recovery cycles, boosting cognitive performance by up to 40%.

  • Ideal time: 2:00 PM - 4:00 PM
  • Max duration: 25 minutes

Light Late Dinners

Focus on fresh ingredients and healthy fats. Avoid heavy proteins to ensure your heart rate drops for deeper REM.

  • 2 hours before bedtime
  • Caffeine-free herbal teas

Evening Walk

A gentle evening walk regulates circadian rhythms through exposure to the setting sun and low-intensity movement.

  • Vitamin D absorption
  • Stress cortisol reduction

Essential Sleep Tools

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Caffeine Tracker

Log your intake and see exactly when your caffeine levels drop for optimal sleep onset.

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Nap Planner

Calculate the perfect 20-minute power nap to recharge without the afternoon grogginess.

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Ambient Sounds

Curated soundscapes designed to lower your heart rate and ease you into deep sleep.

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FAQ

What time should I go to bed? expand_more

The best bedtime depends on when you need to wake up. Our sleep calculator works backwards from your wake-up time in 90-minute sleep cycles. For example, if you wake at 7:00 AM, ideal bedtimes are 9:45 PM (6 cycles), 11:15 PM (5 cycles), or 12:45 AM (4 cycles). We add 15 minutes for the average time it takes to fall asleep.

How does a sleep cycle calculator work? expand_more

A sleep cycle calculator divides your night into 90-minute cycles. Each cycle includes light sleep, deep sleep, and REM stages. Waking at the end of a complete cycle helps you feel refreshed instead of groggy. Our calculator factors in a 15-minute sleep onset time and recommends 5–6 full cycles (7.5–9 hours) for optimal rest.

How many hours of sleep do I need? expand_more

Most adults need 7–9 hours of sleep per night, which equals 5–6 complete 90-minute cycles. However, sleep needs vary by age: newborns need 14–17 hours, teenagers need 8–10 hours, and seniors need 7–8 hours. Quality matters as much as quantity — waking at the right phase of your cycle is key.

Is this sleep calculator free? expand_more

Yes, our sleep calculator is 100% free with no sign-ups, no ads, and no data collection. All calculations run entirely in your browser — nothing is sent to any server. Just pick your wake-up time or bedtime and get instant results.