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Sleep Calculator

Optimize your sleep schedule with our sleep calculator based on natural sleep cycles and age-specific recommendations.

Sleep Calculator
Calculate optimal sleep and wake times based on sleep cycles and age recommendations

Understanding Sleep Cycles

Our sleep calculator is based on the science of sleep cycles, which typically last 90 minutes. During each cycle, you progress through different stages of sleep, from light sleep to deep sleep and REM sleep. Waking up at the end of a complete cycle helps you feel more refreshed and alert.

How the Sleep Calculator Works

Sleep Cycle Timing

The calculator uses 90-minute sleep cycles to determine optimal bedtimes and wake times. It also accounts for the average 15 minutes it takes to fall asleep.

Age-Based Recommendations

Sleep needs vary by age group. The calculator uses guidelines from sleep research organizations to provide age-appropriate recommendations.

Sleep Requirements by Age

  • Newborns (0-3 months): 14-17 hours
  • Infants (4-11 months): 12-15 hours
  • Toddlers (1-2 years): 11-14 hours
  • Preschoolers (3-5 years): 10-13 hours
  • School age (6-13 years): 9-11 hours
  • Teenagers (14-17 years): 8-10 hours
  • Adults (18-64 years): 7-9 hours
  • Older adults (65+ years): 7-8 hours

Tips for Better Sleep

  • Maintain a consistent sleep schedule, even on weekends
  • Create a relaxing bedtime routine
  • Keep your bedroom cool, dark, and quiet
  • Avoid caffeine, large meals, and screens before bedtime
  • Get regular exercise, but not close to bedtime
  • Expose yourself to bright light in the morning
  • Limit daytime naps to 20-30 minutes

Note: This calculator provides general recommendations based on sleep science. Individual sleep needs may vary. If you consistently have trouble sleeping or feel tired despite adequate sleep time, consult with a healthcare professional or sleep specialist.