Sleep Cycle Calculator
Based on 90-minute sleep cycles, find the best time to go to bed or set your alarm. Includes ~15 minutes to fall asleep for accurate recommendations.
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Understanding Sleep Cycles
Human sleep follows a repeating pattern of approximately 90-minute cycles, alternating between NREM (Non-Rapid Eye Movement) and REM (Rapid Eye Movement) sleep. Waking at the end of a complete cycle minimizes sleep inertia and helps you feel alert.
Recommended Sleep by Age
- Infants (0-1 years): 12-17 hours
- Toddlers (1-5 years): 10-14 hours
- School age (6-13 years): 9-11 hours
- Teenagers (14-17 years): 8-10 hours
- Adults (18-64 years): 7-9 hours
- Seniors (65+ years): 7-8 hours