Sleep Schedule Calculator
Optimize your sleep schedule with personalized recommendations based on 90-minute sleep cycles. Get the perfect bedtime and wake-up times to maintain healthy circadian rhythms and maximize rest quality.
Calculate Your Ideal Bedtime
Your Personalized Sleep Schedule
Sleep Optimization Tips
Maintain a consistent sleep schedule, even on weekends
Create a relaxing bedtime routine 30-60 minutes before sleep
Keep your bedroom cool (60-67°F / 15-19°C) and dark
Avoid screens 1 hour before bedtime (blue light disrupts melatonin)
Limit caffeine after 2 PM and avoid heavy meals 3 hours before bed
Get natural sunlight exposure during the day to regulate circadian rhythm
About Sleep Cycles
Sleep occurs in approximately 90-minute cycles, moving through light sleep, deep sleep, and REM sleep. Waking up at the end of a cycle (rather than in the middle) helps you feel more refreshed and alert. Most adults need 5-6 complete cycles (7.5-9 hours) per night.