How accurate is this Sleep Calculator?

Our calculator uses scientifically validated formulas and provides results based on peer-reviewed research. Results should be used as a general guide and not as medical advice.

Is this tool free to use?

Yes, this Sleep Calculator is completely free to use. No registration or payment required.

Can I use this calculator on mobile?

Yes, our calculator is fully responsive and works on all devices including smartphones, tablets, and desktop computers.

Sleep Calculator

Sleep & Recovery

Calculate optimal bedtimes and wake times based on sleep cycles

Sleep Cycle Calculator

Optimize your sleep by waking at the end of a complete cycle

I want to wake up at... Calculate optimal bedtimes

I'm going to sleep now Calculate best wake times

What time do you need to wake up?

Time to fall asleep

Average time is 10-20 minutes. Adjust based on your experience.

Go to Bed At

To wake up feeling refreshed

Understanding Sleep Cycles

Light Sleep ~20 min

Deep Sleep ~40 min

REM Sleep ~30 min

Each complete sleep cycle lasts approximately 90 minutes. Waking at the end of a cycle (during light sleep) helps you feel more refreshed and alert.

Sleep Support Supplements

Melatonin

0.5 - 5 mg 30-60 min before bed

Magnesium

200 - 400 mg Glycinate form preferred

L-Theanine

100 - 200 mg Promotes relaxation

Glycine

3 g Improves sleep quality

Sleep Hygiene Tips

Consistency

Keep the same sleep schedule, even on weekends

Temperature

Keep bedroom cool (65-68°F / 18-20°C)

Screen Time

Avoid screens 1 hour before bed

Caffeine

No caffeine 6+ hours before bedtime

Exercise

Regular exercise, but not within 3 hours of bed

Alcohol

Avoid close to bedtime (disrupts REM)

Sleep needs vary by individual. Most adults need 7-9 hours of sleep. Consult a healthcare provider if you have chronic sleep issues.

Sleep Cycles

Wake refreshed by aligning with cycles.