How Does the Sleep Calculator Work?
If you wake up in the morning feeling unrefreshed or thinking you're not a morning person, try our online sleep calculator. It tells you the best times to go to bed or wake up based on when you want to rise. The calculator uses the idea that sleep cycles last about 90 minutes and that it takes approximately 15 minutes to fall asleep.
What is a Sleep Cycle?
A sleep cycle is the pattern of a 90-minute period marked by sleep and wakefulness that repeats throughout the night. Your body's internal clock, which responds to light and dark, helps manage this cycle. Sometimes, things like travel across time zones can throw off this rhythm.
Why is a Sleep Cycle Important?
Following a regular sleep cycle helps you feel more rested. Disruptions in this cycle, such as staying up too late or waking up often, can make you feel tired the next day.
How Does Sleep Affect You?
Good sleep lets you wake up feeling fresh and alert. If you don't sleep well, you might feel tired or have trouble focusing during the day.
How Much Sleep Do I Need?
The amount of sleep you need varies by age. Here's a simple table based on CDC recommendations:
| Age Group | Recommended Sleep |
|---|---|
| 0–3 months | 14–17 hours |
| 4–12 months | 12–16 hours |
| 1–2 years | 11–14 hours |
| 3–5 years | 10–13 hours |
| 6–12 years | 9–12 hours |
| 13–18 years | 8–10 hours |
| 18–60 years | 7+ hours |
| 61–64 years | 7–9 hours |
| 65 years and up | 7–8 hours |
When Should I Go to Bed?
Input your wake-up time to get suggested bedtimes. These times help you wake up feeling more refreshed.
What If I Go to Bed Right Now?
Click 'Wake-up Time' and then click 'Now' to see the best times to wake up if you go to bed immediately.
Can I Set My Own Bedtime?
Yes, you can choose a specific time to go to bed and find out the best times to wake up.
You can read more about sleep cycle here, or about sleep inertia here.