Sleep Calculator
Calculate optimal sleep times based on your sleep cycles
Understanding Sleep Cycles
Sleep Cycle Duration
- • Each sleep cycle lasts ~90 minutes
- • 4-6 cycles per night is optimal
- • Waking between cycles feels more natural
- • Avoid waking during deep sleep
Sleep Quality
- • 4 cycles: Minimum recommended (6 hours)
- • 5 cycles: Optimal for most adults (7.5 hours)
- • 6 cycles: Maximum for deep sleep (9 hours)
- • Individual needs may vary
Sleep Hygiene Tips
Before Bed
- • Avoid screens 1 hour before bed
- • Keep bedroom cool and dark
- • Establish a consistent routine
- • Avoid caffeine after 2 PM
Sleep Environment
- • Use comfortable bedding
- • Maintain quiet environment
- • Consider white noise if needed
- • Keep pets out of bedroom