Sleep Calculator Pro

Calculate your ideal bedtime or wake-up time using complete 90-minute sleep cycles. Wake up refreshed — not in the middle of deep sleep.

Sleep Calculator Pro is an advanced sleep cycle planner designed to help you align your bedtime and wake-up schedule with your natural circadian rhythm. Instead of guessing when to sleep, this tool estimates complete 90-minute sleep cycles so you can wake up feeling clearer, lighter, and more energized.

Whether you're adjusting your routine, improving sleep consistency, or optimizing recovery after long workdays, understanding sleep phases — light sleep, deep sleep, and REM cycles — can make a meaningful difference in daily focus and mood. This calculator provides practical bedtime suggestions based on age group, lifestyle pattern, and realistic time-to-fall-asleep settings.

Educational use only. Not intended to diagnose or treat sleep disorders.

How to Use Sleep Calculator Pro

  1. Select whether you want to calculate bedtime or wake-up time.
  2. Enter your preferred time.
  3. Adjust fall-asleep minutes if needed (average is 10–20 minutes).
  4. Choose age group and lifestyle type.
  5. Click calculate to see optimal sleep cycle results.

Frequently Asked Questions

What is a 90-minute sleep cycle?

A sleep cycle typically lasts about 90 minutes and includes light sleep, deep sleep, and REM phases. Waking at the end of a cycle may feel more natural.

How many sleep cycles do adults need?

Most adults benefit from 4–6 full cycles per night, which equals roughly 6–9 hours of total sleep.

Is this tool medically accurate?

This calculator provides educational estimates based on general sleep science. Individual sleep needs may vary.