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Sleep Calculator

Sleep Calculator

Find the best bedtime or wake time aligned with 90-min sleep cycles for refreshed mornings.

Sleep Inputs

Sleep happens in 90-min cycles. We add 14 minutes for falling asleep.

Best bedtimes to wake at 07:00

07:00

4 cycles · 6h sleep

Go to bed at

00:46

5 cycles · 7.5h sleep

Go to bed at

23:16

6 cycles · 9h sleep

Go to bed at

21:46

Waking at the end of a 90-min cycle (instead of mid-cycle) often feels more refreshing. Most adults benefit from 7–9 hours of sleep.

Find the best sleep and wake times based on natural sleep cycles. Improve recovery, energy levels, mental focus, and hormonal balance.

How this is calculated

Sleep occurs in ~90-minute cycles. Waking between cycles minimises grogginess.

We add a 14-minute buffer for falling asleep.

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Disclaimer

These calculators provide general health and fitness estimates based on the information entered and standard scientific formulas. They are intended for educational and informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Results may vary based on individual health conditions, body composition, lifestyle, medications, and clinical factors. Always consult a qualified healthcare professional or doctor before making significant changes to your diet, exercise routine, medication, or health management plan.