Ever wake up feeling groggy even after “enough” sleep? The secret lies in timing your sleep cycles—not just hours. Our interactive sleep calculator, customized for your age, reveals exactly when to sleep or wake up to feel refreshed.
Sleep Cycle Calculator
Discover your ideal sleep times based on age-specific recommendations and 90-minute sleep cycles.
Recommended sleep: 7-9 hours (5-6 sleep cycles)
 Why Sleep Cycles Matter More Than Hours
- 90-minute cycles: Explains light/deep/REM sleep stages
- Waking between cycles = refreshed; during deep sleep = groggy
- Age impacts cycles: Children need more cycles (9-11) than adults (5-6)
Pro Tip: Use the calculator to align alarms with cycle endings (e.g., 6 or 7.5 hours, not 8).
How to Use This Sleep Calculator
- Select your age group (precision matters—teens need more sleep than adults!)
- Choose your goal:
- “Calculate bedtime” if you know your wake-up time
- “Calculate wake-up” if you know when you’ll sleep
- Get science-backed times for optimal energy
Example: A 30-year-old waking at 6 AM should aim for bedtimes between 9:00 PM (6 cycles) or 10:30 PM (5 cycles).
Age-Specific Sleep Needs (Backed by Research)
| Age Group | Recommended Sleep | Key Notes |
|---|---|---|
| Teens (13-17) | 8-10 hours | Critical for brain development |
| Adults (18-64) | 7-9 hours | Less deep sleep as you age |
| Seniors (65+) | 7-8 hours | More fragmented sleep common |
Disclaimer
This sleep calculator provides general recommendations based on sleep science and average needs by age group. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual sleep requirements may vary due to health conditions (e.g., insomnia, sleep apnea), medications, lifestyle factors, or genetic differences. Consult a healthcare provider if you experience chronic sleep issues. Results should be used as a guideline only.