Sleep Calculator

Your Sleep Schedule

If you go to bed at 10:00 PM, wake up at 06:00 AM

Total sleep: 8 hours(5 complete sleep cycles)

✓ This is an optimal sleep duration (4-6 complete cycles)

Recommended Bedtimes for your 06:00 AM Wake-up

6 sleep cycles
09:00 PM
(9.0 hours)
5 sleep cycles
10:30 PM
(7.5 hours)
4 sleep cycles
12:00 AM
(6.0 hours)

About Sleep Cycles

  • A complete sleep cycle lasts about 90 minutes
  • Most adults need 4-6 complete sleep cycles (6-9 hours)
  • Waking up at the end of a sleep cycle can help you feel more refreshed
  • The National Sleep Foundation recommends 7-9 hours of sleep for adults
  • Consistent sleep and wake times can improve sleep quality