Sleep Calculator – Wake Up Fresh Every Day

Q: How many hours should I sleep?

Adults typically need 7-9 hours of sleep, while children need 9-11 hours, and teenagers need 8-10 hours. The exact amount varies by individual and lifestyle.

Q: Is 6 hours of sleep enough?

For most adults, 6 hours is not enough sleep. While some people can function on 6 hours, the majority need 7-9 hours for optimal health and cognitive performance.

Find the best time to sleep or wake up with our unique, personalized sleep cycle calculator.

Sleep Cycle Calculator

Calculate your optimal sleep and wake times based on 90-minute sleep cycles for better rest and energy.

Select Time:

Your Lifestyle:

Sleep Quality Factors:

Had caffeine after 2 PM Used screens 1 hour before bed Exercised today

Understanding Sleep Cycles

Sleep occurs in cycles of approximately 90 minutes, consisting of different stages from light sleep to deep sleep and REM sleep. Waking up at the end of a complete cycle helps you feel more refreshed and energized.

Our calculator uses this 90-minute cycle principle to recommend optimal sleep and wake times, ensuring you wake up during lighter sleep phases rather than deep sleep.

Light Sleep

Deep Sleep

REM Sleep

90 minutes

Sleep Tips by Lifestyle

👶

For Children

Maintain consistent bedtime routines and ensure 9-11 hours of sleep.

Create a calm environment with dim lights before bedtime.

📚

For Students

Avoid late-night cramming and prioritize 8-10 hours of sleep.

Use blue light filters on devices 2 hours before bed.

💼

For Adults

Maintain a consistent sleep schedule even on weekends.

Limit caffeine intake after 2 PM for better sleep quality.

🏃

For Athletes

Prioritize 8-9 hours of sleep for optimal recovery and performance.

Avoid intense workouts 3 hours before bedtime.

See All Tips

Frequently Asked Questions

How many hours should I sleep? +

The recommended sleep duration varies by age. Adults typically need 7-9 hours, teenagers need 8-10 hours, and children need 9-11 hours. However, individual needs may vary based on lifestyle, health, and personal factors.

Is 6 hours of sleep enough? +

For most adults, 6 hours is not sufficient. While some people may function on 6 hours, research shows that consistently getting less than 7 hours can impact cognitive performance, immune function, and overall health.

What happens if I sleep late? +

Sleeping late can disrupt your circadian rhythm, leading to poor sleep quality, daytime fatigue, and difficulty maintaining a consistent sleep schedule. It can also affect hormone production and metabolic processes.

How does the 90-minute sleep cycle work? +

A complete sleep cycle lasts approximately 90 minutes and includes stages of light sleep, deep sleep, and REM sleep. Waking up at the end of a cycle, rather than in the middle, helps you feel more refreshed and alert.