Sleep Clock
✨ Science-based sleep optimization

Optimize Your Sleep with Science

Calculate perfect bedtimes and wake times based on 90-minute sleep cycles. Wake up refreshed and energized.

Calculate Your Ideal Bedtime
Enter your desired wake-up time and we'll suggest the best times to go to bed

Understanding Sleep Science

Learn how sleep cycles work and why timing matters for quality rest

Sleep Cycles Matter

Each 90-minute cycle includes light sleep, deep sleep, and REM. Waking between cycles helps you feel refreshed.

Consistency is Key

Going to bed and waking up at the same time daily helps regulate your circadian rhythm.

Quality Over Quantity

Completing full sleep cycles is more important than total hours. 6 cycles (9 hours) beats 8 interrupted hours.

Recovery Time

It takes 15-20 minutes to fall asleep on average. Factor this into your bedtime calculations.

How This Sleep Calculator Works

Sleep occurs in cycles of approximately 90 minutes. Each cycle progresses through stages: light sleep, deep sleep, and REM (rapid eye movement) sleep. Waking up at the end of a cycle, rather than in the middle, helps you feel more alert and refreshed.

This sleep calculator accounts for the average time it takes to fall asleep (15-20 minutes) and suggests optimal bedtimes or wake times based on completing 4-6 full sleep cycles. Most adults need 5-6 cycles (7.5-9 hours) for optimal health and cognitive function.

Note: Individual sleep needs vary. This tool provides general guidance based on sleep science research. Consult a healthcare provider for persistent sleep issues.

Find Out How Much Sleep You Need

Our comprehensive sleep calculator helps you determine the optimal sleep schedule for your lifestyle. Whether you need a bedtime calculator, wake time calculator, or nap calculator, we have the tools to optimize your rest.

Sleep Calculator Features

• 90-minute sleep cycle calculator

• Bedtime calculator for optimal rest

• Wake time calculator for better mornings

• Nap calculator for energy boosts

• Sleep debt tracker and recovery

Sleep Science Benefits

• Improved cognitive function

• Better mood and emotional regulation

• Enhanced immune system

• Increased productivity and focus

• Better physical health and recovery

Sleep Calculator Tools

• REM sleep calculator

• Sleep cycle calculator

• Circadian rhythm calculator

• Jet lag calculator

• Sleep quality assessment

Popular Sleep Calculator Searches

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