Sleep Calculator
Find suggested bedtimes or wake-up times using 90-minute sleep cycles.
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Enter your details and calculate.
Results are educational estimates, not medical advice. Individual needs can vary.
About sleep cycles
Sleep moves through repeating stages averaging about 90 minutes, though real cycles vary. Most adults benefit from 7–9 hours nightly.
Build a better routine
Keep wake time consistent, dim lights before bed, and limit late caffeine and alcohol.
How to use this result
Use the estimate as a practical starting point, then track how you feel and adjust gradually. For medical conditions, pregnancy, medication use, or major training changes, consult a qualified health professional.