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Sleep Calculator
Calculate optimal bedtime and wake time based on sleep cycles
🧠Sleep Cycles Science
Complete Cycle
90 minutes average
NREM + REM stages
Optimal Cycles
4-6 complete cycles
6-9 hours total sleep
NREM Sleep
75% of sleep time
Physical restoration
REM Sleep
25% of sleep time
Memory consolidation
👶Sleep Needs by Age
Infants (0-2 years)
11-17 hours
Including naps
Children (3-13 years)
9-11 hours
Growth and development
Teens (14-17 years)
8-10 hours
Brain development
Adults (18-64 years)
7-9 hours
Optimal performance
Seniors (65+ years)
7-8 hours
Quality over quantity
💡Sleep Hygiene Tips
• Consistent sleep schedule, even on weekends
• Cool, dark, and quiet bedroom (60-67°F)
• No screens 1 hour before bedtime
• Avoid caffeine 6 hours before sleep
• Regular exercise, but not close to bedtime
• Comfortable mattress and pillows