Sleep Calculator — Best Bedtime and Wake-Up Times for Restful Sleep
Discover your ideal bedtime or wake-up time based on natural sleep cycles. Quality sleep boosts your energy, mood, and overall health. Use this calculator to plan your sleep schedule effectively.
Your Ideal Sleep Schedule
Why Follow Sleep Cycles?
Sleep cycles last about 90 minutes and include deep and REM sleep stages. Waking up between cycles helps you feel refreshed, while waking during a cycle can cause grogginess and tiredness.
How to Improve Your Sleep Quality
- Maintain a consistent sleep schedule, even on weekends.
- Limit caffeine and heavy meals 3-4 hours before bedtime.
- Create a relaxing bedtime routine to wind down.
- Minimize screen time at least one hour before sleep.
- Keep your bedroom cool, dark, and quiet for optimal rest.